High Cholesterol: Nutrition Tips for Better Health

Total (bad) cholesterol spikes?

Hello, Nutritionist Director! Here are my blood test results: Total cholesterol: 302, High-density lipoprotein (HDL): 133, Low-density lipoprotein (LDL): 166, Triglycerides: 114, Blood glucose/HbA1c (glycated hemoglobin): 77/5.5.
My height is 160 cm, and my weight is 54 kg.
I am a rheumatoid arthritis patient, but today I am not asking about RA; I want to inquire about the nutritional aspects related to the high total cholesterol and bad cholesterol levels.
It's alarming! My total (LDL) cholesterol has spiked, and I am currently taking both traditional Chinese medicine and Western medication, while my daily diet has always been low in fatty foods.
I am puzzled about the increase.
I am now intentionally cooking red adzuki beans and black fungus (should I buy fresh or dried ones for better results) to make juice to consume; will this help lower cholesterol? Should I eat more nuts? I would appreciate your suggestions!

Fumin, 50~59 year old female. Ask Date: 2021/11/07

Dr. Zhang Huangyu reply Nutrition

Hello, it is recommended that you first register for a physician's outpatient consultation at a medical facility.
After receiving diagnosis and treatment, you can then proceed to the nutrition consultation clinic.
The dietitian will create an accurate plan and recommendations based on the physician's diagnosis and blood biochemical values, as well as understanding your dietary and lifestyle habits during the consultation.

Reply Date: 2021/11/07

More Info

High cholesterol levels can be a significant health concern, and understanding how to manage them through nutrition is crucial. Based on your blood test results, your total cholesterol is 302 mg/dL, with low-density lipoprotein cholesterol (LDL-C) at 166 mg/dL, which is considered high. High levels of LDL-C are often referred to as "bad" cholesterol because they can lead to plaque buildup in the arteries, increasing the risk of heart disease and stroke.
First and foremost, it’s essential to recognize that dietary choices play a vital role in managing cholesterol levels. While you mentioned that you already limit your intake of fatty foods, there are specific dietary strategies that can further help in lowering your cholesterol levels.

1. Focus on Healthy Fats: Instead of completely avoiding fats, aim to replace saturated and trans fats with healthier options. Unsaturated fats, found in foods like avocados, olive oil, and nuts, can help improve your cholesterol profile. However, moderation is key, as these fats are still calorie-dense.

2. Increase Fiber Intake: Soluble fiber can help lower cholesterol levels. Foods rich in soluble fiber include oats, barley, beans, lentils, fruits (especially apples, pears, and citrus fruits), and vegetables. Incorporating these foods into your diet can help reduce LDL cholesterol.

3. Incorporate Plant Sterols and Stanols: These substances, found in certain fortified foods and supplements, can help block the absorption of cholesterol in the intestines. Look for products that contain plant sterols or stanols, such as certain margarines, orange juice, and yogurt drinks.

4. Limit Dietary Cholesterol: While recent studies suggest that dietary cholesterol (found in foods like eggs and shellfish) may not impact blood cholesterol levels as significantly as once thought, it’s still advisable to consume it in moderation, especially if your cholesterol levels are high. The general recommendation is to limit cholesterol intake to less than 300 mg per day.

5. Choose Whole Grains: Whole grains are not only a good source of fiber but also provide essential nutrients that can help in managing cholesterol levels. Opt for whole grain bread, brown rice, quinoa, and whole grain pasta instead of refined grains.

6. Include Nuts and Seeds: Nuts, such as almonds, walnuts, and pistachios, are beneficial for heart health. They contain healthy fats, fiber, and other nutrients that can help lower cholesterol levels. A small handful of nuts daily can be a healthy addition to your diet.

7. Limit Sugar and Refined Carbohydrates: High sugar intake and refined carbohydrates can contribute to weight gain and increased triglycerides, which can negatively impact cholesterol levels. Focus on whole, unprocessed foods and limit sugary snacks and beverages.

8. Stay Hydrated: Drinking plenty of water is essential for overall health and can help maintain optimal bodily functions, including digestion and nutrient absorption.

Regarding your specific question about red adzuki beans and black fungus, both can be beneficial. Red adzuki beans are high in fiber and protein, which can help in managing cholesterol levels. Black fungus (wood ear mushrooms) is low in calories and can add texture and nutrients to your meals. You can use either fresh or dried black fungus; just ensure to rehydrate dried ones before cooking.

Lastly, regular physical activity is crucial in managing cholesterol levels. Aim for at least 150 minutes of moderate aerobic exercise each week, such as brisk walking, cycling, or swimming. Exercise can help raise high-density lipoprotein (HDL) cholesterol, the "good" cholesterol, while lowering LDL cholesterol.

In conclusion, managing high cholesterol through nutrition involves a combination of healthy eating habits, regular physical activity, and monitoring your overall health. It’s advisable to consult with a healthcare professional or a registered dietitian for personalized dietary recommendations tailored to your specific health needs and conditions.

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