Are you worried about your cholesterol levels? Has the doctor recently told you to watch your LDL cholesterol? The good news is that what you eat can have a big impact on your heart health. You don't have to completely change your diet. Even small, simple changes can help improve your cholesterol over time.
Here are a few modifiable nutrition tips to help you get started.
Aim to fill your plate with:
π₯¬ Β½ Plate: Fruits and vegetables
Choose a variety of colors to increase fiber, vitamins, minerals, and antioxidants.
πΎ ΒΌ Plate: Whole grains
Examples include:
- Brown rice
- Oatmeal
- Quinoa
- Whole wheat bread or pasta
π₯© ΒΌ Plate: Lean protein
- Fish (especially salmon, tuna, trout)
- Chicken or turkey
- Beans and lentils
- Tofu or tempeh
- Eggs
π₯ Sprinkle in Healthy Fats
Choose foods rich in unsaturated fats:
- Olive oil
- Avocados
- Nuts
- Seeds
β€οΈ Focus on Fiber
Fiber can help lower LDL ("bad") cholesterol and keep you feeling full longer.
Try to include:
- Fruits
- Vegetables
- Beans
- Lentils
- Whole grains
- Nuts and seeds
Goal: Aim for 25β35 grams (women) or 35-45 grams (men) of fiber each day.
π§ Watch Your Sodium
Too much sodium can increase blood pressure.
Aim for less than 2,300 mg of sodium per day (about 600 mg per main meal).
Helpful tips:
- Choose lower-sodium products when available.
- Flavor foods with herbs, spices, lemon, or vinegar instead of extra salt.
- Limit highly processed foods, canned soups, deli meats, frozen meals, and salty snacks.
π·οΈ Read Nutrition Labels
A few seconds reading the label can make a big difference.
β Look for:
- Serving size amounts
- Lower sodium
- Higher fiber (3 grams or more per serving)
- Lower saturated fat (less than 2 grams per serving)
- Minimal added sugars
Check the ingredient list: Ingredients are listed from most to least by weight. Choose foods where the first ingredients are whole grains, beans, fruits, vegetables, nuts, or seeds.
π§ Choose Heart-Healthy Fats
Eat more often:
- Olive oil
- Avocados
- Nuts
- Seeds
- Fatty fish
Limit:
- Butter
- Lard
- Coconut oil
- High-fat cuts of meat
- Fried foods
- Foods containing trans fats
Your Heart-Healthy Checklist
β Fill half your plate with fruits and vegetables
β Choose whole grains most often
β Eat lean proteins and plant proteins regularly
β Include healthy fats every day
β Aim for 25β45 grams of fiber daily
β Keep sodium below 2,300 mg/day
β Read nutrition labels before buying packaged foods
β Stay active and nourish your heart one meal at a time.
Need a little extra support? Our team of registered dietitians is ready to help you lower your cholesterol, improve your heart health, and create a nutrition plan that fits your lifestyle.
Talk soon,
