In This ArticleView AllIn This ArticleThe Best Fats for CholesterolOther Tips to ConsiderThe Bottom Line
In This ArticleView All
View All
In This Article
The Best Fats for Cholesterol
Other Tips to Consider
The Bottom Line
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Cholesterol has a reputation for being a bad thing, but it’s necessary for your health. In fact, your liver makes cholesterol, which the body uses in various ways, such as to produce hormones. But consuming too much of some types of fat—saturated and trans fat (found in fatty meats and fried foods, for example)—may raise levels of LDL cholesterol (known as “bad” cholesterol). This type of cholesterol could accumulate in arteries, increasing your risk for heart disease and stroke, according to theAmerican Heart Association. It’s important to note that, in the past, added trans fats were mainly found in processed foods, but theFood and Drug Administrationhas banned them. However, trans fats can still naturally be found in a few foods.
Optimal Cholesterol LevelsHere are the cholesterol numbers you should aim for, per theCenters for Disease Control and Prevention:Total cholesterol: under 150 mg/dLLDL cholesterol: under 100 mg/dLHDL cholesterol: at least 40 mg/dL for men and 50 mg/dL for women
Optimal Cholesterol Levels
Here are the cholesterol numbers you should aim for, per theCenters for Disease Control and Prevention:Total cholesterol: under 150 mg/dLLDL cholesterol: under 100 mg/dLHDL cholesterol: at least 40 mg/dL for men and 50 mg/dL for women
Here are the cholesterol numbers you should aim for, per theCenters for Disease Control and Prevention:
4 “Bad” Fats You Should Be Eating, According to Dietitians
5 Best Fats for Better Cholesterol Levels
When you’re looking to lower your cholesterol levels, the type of fat you eat matters. Here are five foods that pack key unsaturated fatty acids that research shows can improve your cholesterol.
Pistachios
Flaxseed
Avocado
According to data from theCenters for Disease Control and Prevention, nearly 1 in 5 adults have low HDL cholesterol levels. While this is only one measure of your cholesterol, having higher levels may improve your heart health. HDL is considered the “good” type of cholesterol because it removes LDL from the arteries and zips it back to the liver, where it’s broken down and flushed from the body, explains theAHA. In essence,adding avocado to your next salador dipping veggie slices into a dish of guac as a snack can pay off for your HDL. A 2018 review and meta-analysis inThe American Journal of Clinical Nutritionfound that eating avocados boosted HDL numbers compared to people who avoided them. The creamy fruit (yes, avocado is a fruit!) is rich in plant sterols, fiber and monounsaturated fats, which may work together to benefit cholesterol, the researchers say. A classicAvocado-Egg Toastis a flavorful and heart-healthy way to start your day.
What Happens to Your Body When You Eat Avocado Every Day
Plant-Based Oils
A little drizzle of heart-healthy oil will do it. “Many people think that the only healthy plant-based oil is olive oil, but research shows that’s not true. Consuming otherplant-based oilslike avocado, sesame, peanut and canola can support your heart health,” says Haddad-Garcia. In fact, plant-based oils rich in cholesterol-controlling antioxidants and plant sterols have been shown to lower total and “bad” LDL cholesterol and triglyceride levels even better than olive oil, per a 2018 meta-analysis inCritical Reviews in Food Science and Nutrition. But that doesn’t mean you should leave olive oil off your rotation: The researchers found that olive oil is best for improving “good” HDL cholesterol levels. Other research, such as a 2019 study inMolecular Nutrition & Food Research, has shown that regularly consuming olive oil helps bolster the function of HDL cholesterol.
Fatty Fish
Time to serve up some fish for supper—well, make that fatty fish. People who eat a lot of fatty fish (at least 8 ounces per week) have more favorable cholesterol profiles, including better HDL cholesterol, compared to those who eat the lowest amounts of fatty fish (less than 4 ounces per week), which may decrease the risk of cardiovascular disease, finds 2020 research in theBritish Journal of Nutrition. Fatty fish packsomega-3 fatty acids, which can help decrease inflammation and blood pressure, as well as reduce the risk of blood clots.Spicy Sardine LinguineandSheet-Pan Salmon with Sweet Potatoes & Broccoliare mouthwatering ideas to punch up dinner tonight.
Other Tips to Lower Your Cholesterol
If you have high cholesterol, lifestyle changes and medical treatment, such as the following, can go a long way in helping you drive your cholesterol back into the healthy range, says theAHA:
“Fat usually has a bad reputation, especially when it comes to managing cholesterol levels. But you don’t have to get rid of it completely,” notes Haddad-Garcia. Small dietary changes can help you better manage your cholesterol. One is to limit your intake of saturated fat-rich foods (such as fatty red meats) and include more sources of unsaturated fats, such as nuts and seeds, avocados, certain plant-based oils and fatty fish.
The #1 Nutrient to Help Lower Cholesterol, According to a Dietitian
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