{"id":320644,"date":"2024-12-09T08:30:24","date_gmt":"2024-12-09T13:30:24","guid":{"rendered":"https:\/\/www.oviahealth.com\/?post_type=article&#038;p=320644"},"modified":"2025-04-17T11:01:21","modified_gmt":"2025-04-17T15:01:21","slug":"fiber-and-fat-nutrition-to-balance-high-cholesterol","status":"publish","type":"article","link":"https:\/\/www.oviahealth.com\/guide\/320644\/fiber-and-fat-nutrition-to-balance-high-cholesterol\/","title":{"rendered":"Fiber and fat: nutrition to balance high cholesterol\u00a0"},"content":{"rendered":"\n<p>When it comes to cholesterol, there&#8217;s more to it than meets the eye. There are different types of cholesterol, and the amount and type of fat we eat affect how it can impact our bodies.\u00a0<\/p>\n\n\n\n<p>High levels of LDL (\u201cbad\u201d) cholesterol and low levels of HDL (\u201cgood\u201d) cholesterol can affect your heart health. The good news? Lifestyle factors may help you improve your cholesterol levels&#8211; without a prescription.\u00a0\u00a0Here are some simple steps you can take to lower your cholesterol through your diet.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">1) <strong>Add more soluble<\/strong> <strong>fiber to your diet<\/strong><\/h2>\n\n\n\n<p>Regularly consuming fiber can help you manage your digestive health, including preventing constipation, but it also has other benefits. It can help maintain a healthy weight and reduce your risk of developing diabetes, heart disease, and certain types of cancer. Eating at least 25 grams of fiber daily is recommended if you are under 50 years old, and 21 grams a day if you are over 50.<\/p>\n\n\n\n<p>Two types of fiber are found in our foods: soluble, which can be dissolved by the water in your body, and insoluble fiber, which does not dissolve in your body. <\/p>\n\n\n\n<p>Soluble fiber, found in strawberries, bananas, beans, oats, flaxseed, and oat bran, may help keep the body from absorbing some of the cholesterol in other foods. As a result, this may lower LDL, or &#8220;bad,&#8221; cholesterol levels in the blood. Foods high in soluble fiber include:<\/p>\n\n\n\n<div class=\"wp-block-group is-layout-constrained wp-block-group-is-layout-constrained\">\n<ul class=\"wp-block-list\">\n<li>Black beans<\/li>\n\n\n\n<li>Vegetables like sweet potatoes and broccoli<\/li>\n\n\n\n<li>Sunflower seeds<\/li>\n\n\n\n<li>Fruits such as avocados and apples&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>Insoluble dietary fiber does not dissolve in water and adds bulk to the stool, helping to maintain regular bowel movements. Foods high in soluble fiber include broccoli, cauliflower, zucchini, greens, whole grains, and brown rice.<br><\/p>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\">2) <strong>Limit your consumption of saturated fat<\/strong><\/h2>\n\n\n\n<p>Dietary fats are essential for your body to function properly. There are two main types of dietary fats: <em>saturated<\/em> and <em>unsaturated<\/em>.&nbsp;<\/p>\n\n\n\n<p>Consuming too much saturated fat can increase your cholesterol levels. Saturated fats are usually solid at room temperature and can cause clogs or hardening of the arteries. Red meat, cream, cheeses, savory snacks such as cheese crackers and popcorn, as well as some baked goods like biscuits, cakes, and pastries, are all examples of foods that contain saturated fats. Additionally, tropical oils like palm oil and coconut oil are also sources of saturated fats.<\/p>\n\n\n\n<div class=\"wp-block-group is-layout-constrained wp-block-group-is-layout-constrained\">\n<p>Unsaturated fats are much healthier for you \u2013 they remain liquid at room temperature and easily circulate through your bloodstream.\u00a0Unsaturated fats can help reduce inflammation and control cholesterol levels.\u00a0Many food choices contain unsaturated fats, including:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Olives<\/li>\n\n\n\n<li>Nuts<\/li>\n\n\n\n<li>Seeds<\/li>\n\n\n\n<li>Avocadoes<\/li>\n\n\n\n<li>Fatty fish (salmon, sardines)<\/li>\n\n\n\n<li>Lean meats&nbsp;<\/li>\n\n\n\n<li>Low-fat dairy (including cheese)&nbsp;<\/li>\n\n\n\n<li>Healthier cooking oils like avocado or olive oil<\/li>\n<\/ul>\n\n\n\n<p>Learn more about healthy fats <a href=\"https:\/\/www.oviahealth.com\/guide\/100899\/what-you-should-know-about-fats\/\">here<\/a>!<\/p>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\">3) Limit trans fat<\/h2>\n\n\n\n<p>Trans fats are a type of unsaturated fatty acid that forms when liquid oil turns into a solid fat.\u00a0This type of fat raises your LDL (\u201cbad&#8221;) cholesterol levels, increasing your risk for stroke, heart disease, and type 2 diabetes. Trans fats are generally found in processed or fried foods, baked goods, and some spreads such as margarine.\u00a0<\/p>\n\n\n\n<p>Checking food labels and ingredients can help you understand the amount of trans fats in your food. Things to check include:<\/p>\n\n\n\n<div class=\"wp-block-group is-layout-constrained wp-block-group-is-layout-constrained\">\n<ul class=\"wp-block-list\">\n<li><strong>Check the nutrition label:<\/strong> Look for the words \u201ctrans\u201d or \u201ctrans fat\u201d on a separate line under \u201csaturated fat.\u201d\n<ul class=\"wp-block-list\">\n<li>\u201c0 grams of trans fat\u201d may mean 0, but it could also mean the food has less than 0.5 grams per serving&nbsp;<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Check the ingredient list<\/strong>: Look for the words \u201cpartially hydrogenated\u201d or \u201cshortening.\u201d\n<ul class=\"wp-block-list\">\n<li>If these words are in the first three ingredients <em>and <\/em>the food is high in \u201ctotal fat\u201d, it likely contains a lot of trans fat&nbsp;<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Check fast food menus<\/strong>\n<ul class=\"wp-block-list\">\n<li>Many restaurants use solid oils with trans fat for frying<\/li>\n\n\n\n<li>Some fast food restaurants may also provide nutrition information on the menu&nbsp;<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Calculate the missing fat<\/strong>&nbsp;if the nutrition label doesn\u2019t list it&nbsp;\n<ul class=\"wp-block-list\">\n<li>Add up the total grams of saturated, monounsaturated, and polyunsaturated fats<\/li>\n\n\n\n<li>If the number is less than the \u201ctotal fat\u201d on the label, the difference is the amount of trans fat<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\">4) <strong>Eat balanced meals<\/strong><\/h2>\n\n\n\n<p>Every day, strive to eat balanced meals that support your body&#8217;s proper functioning and help prevent disease and illness. Aim to include a variety of foods from the five food groups: fruits, vegetables, grains, protein, and dairy.<\/p>\n\n\n\n<p>A balanced diet includes:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>At least five portions of fruit and vegetables every day<\/li>\n\n\n\n<li>High-fiber, starchy foods like potatoes and bread<\/li>\n\n\n\n<li>Dairy (or dairy alternatives)&nbsp;<\/li>\n\n\n\n<li>Unsaturated fats in oils and other spreads<\/li>\n\n\n\n<li>Lean protein like beans, fish, and eggs&nbsp;<\/li>\n\n\n\n<li>Plenty of water<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Keep your eye on you<\/h2>\n\n\n\n<p>If you are at risk of developing high cholesterol or already have it, use these steps to help reduce your risk and lower cholesterol levels. Even some changes in the types of fiber and fat you eat can help change your levels in a good way and improve how you feel.<\/p>\n\n\n\n<p><em>Tip! In addition to a nutritious and balanced diet, regular exercise for at least 30 minutes a day can help keep your weight within a range that&#8217;s right for you. This physical activity is a great way to lower cholesterol and high blood pressure.\u00a0<\/em><\/p>\n\n\n\n<p><em><strong>Reviewed by the Ovia Health Clinical Team<\/strong><\/em><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Read more <\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.oviahealth.com\/guide\/100899\/what-you-should-know-about-fats\/\">The good, the bad, the misunderstood: what you need to know about fats<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.oviahealth.com\/guide\/320665\/taking-statins-for-high-cholesterol\/\">Taking statins for high cholesterol<\/a><\/p>\n\n\n\n<p><strong>Sources<\/strong>&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-group is-layout-constrained wp-block-group-is-layout-constrained\">\n<p>\u201cPrevention and Treatment of High Cholesterol (Hyperlipidemia).\u201d <em>American Heart Association<\/em>, American Heart Association, 11 Nov. 2020, www.heart.org\/en\/health-topics\/cholesterol\/prevention-and-treatment-of-high-cholesterol-hyperlipidemia.<\/p>\n<\/div>\n\n\n\n<p>\u201cCooking to Lower Cholesterol.\u201d <em>American Heart Association<\/em>, \u200cAmerican Heart Association, 2017, www.heart.org\/en\/health-topics\/cholesterol\/prevention-and-treatment-of-high-cholesterol-hyperlipidemia\/cooking-to-lower-cholesterol.\u200c<\/p>\n\n\n\n<p>\u201cPreventing High Cholesterol.\u201d <em>Cholesterol<\/em>, CDC, 20 May 2024, www.cdc.gov\/cholesterol\/prevention\/index.html.<\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Cholesterol can affect your heart health, but lifestyle changes can help you improve your cholesterol levels.<\/p>\n","protected":false},"author":72,"featured_media":320735,"template":"","format":"standard","meta":{"ovia_author_name":"","ovia_author_prefix":"","ovia_author_image":"","ovia_content_type_id":"242","ovia_product_mode":"2","ovia_days_from_signup":"","ovia_days_from_lmp":"","ovia_days_from_baby_birth":"","ovia_days_from_enroll":"","ovia_health_module_days_from":"","ovia_article_for_email_days_from":"","ovia_health_module":"157","ovia_legacy_id2":"","ovia_ttc":"","ovia_article_subtype":"","ovia_health_symptom":"","ovia_partner_id":"","ovia_partner_custom_group":"","ovia_legacy_category":"","ovia_legacy_category2":"","ovia_content_url_id":"320644","ovia_include_share_buttons":"","ovia_fertility_goal":"2,1,3,4","ovia_secondary_module":"","ovia_trimester":"","ovia_child_age":"","ovia_share_image":"","ovia_more_menu_image":"","ovia_button1_url":"","ovia_days_from_postpartum":"","footnotes":"","_links_to":"","_links_to_target":""},"fert-category":[],"preg-category":[],"parent-category":[],"fert-tag":[],"preg-tag":[],"parent-tag":[],"class_list":["post-320644","article","type-article","status-publish","format-standard","has-post-thumbnail","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Fiber and fat: nutrition to balance high cholesterol\u00a0 - Ovia Health<\/title>\n<meta name=\"description\" content=\"Cholesterol directly impacts heart health. 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