You need cholesterol. It’s a crucial material your body uses to build the hormones, cells, and vitamins that keep you alive and healthy.
But many people have high cholesterol levels, which puts them at an increased risk of heart disease and stroke.
What is cholesterol?
Many people are familiar with the term “cholesterol,” and have heard that high cholesterol is dangerous. But to truly grasp the value of healthy cholesterol levels, it’s important to understand what the word means.
Cholesterol is a particle in the blood that all humans and animals need to live. Its primary role is to create a membrane—like a bubble—around molecules in the body and help them travel from place to place.
What are the worst foods for high cholesterol?
The worst foods for high cholesterol, given their high saturated fat content, include:
- Red meat, like beef, and lamb, as well as processed meats like sausage
- Full-fat dairy, like cream, whole milk, and butter
- Baked goods and sweets
- Fried foods
- Tropical oils such as palm oil and coconut oil
- Butter
What are the best foods to lower high cholesterol naturally?
A heart-healthy grocery list to support a low-cholesterol diet may include foods like:
- Plants with high water content, like spinach and other leafy greens
- High-fiber foods, including beans, broccoli, sweet potatoes, and a range of vegetables
- Whole grains, such as oats, whole wheat bread, brown rice, and even popcorn
- Fruits and berries, such as blueberries, strawberries, apples, oranges, grapes, etc.
- Nuts such as walnuts and almonds (a handful will do!)
- Polyunsaturated fats, like certain vegetable oils. These include canola oil, sunflower seed oil, and olive oil.
- Lean, oily fish, and skinless poultry