How to lower your cholesterol

Some statistics state that 40% of Canadians have high cholesterol and many people want to avoid going on medication for it if they can. Diet and lifestyle changes can make a surprisingly big difference in these values without needing to go on statin medications or even supplements. The Portfolio diet has been researched to lower LDL levels (“Bad cholesterol”) by 20% which is comparable to statins. Some of the components of the Portfolio diet include:

  • 30 grams of almonds (Approximately 23 almonds) – These contain unsaturated fats which are a healthy type of fat as well as containing protein and being very filling. Other nuts may be substituted including walnuts, cashews, hazelnuts, and pecans.

  • 20 grams of soluble/viscous fiber – This type of fiber binds to cholesterol in the digestive system and blocks its ability to be absorbed so it is pulled out of the body. Sources of soluble fiber include oats, barley, eggplant, okra, black beans, chickpeas, avocado, brussels sprouts, and many other fruits, vegetables, and legumes.

  • 50 grams of soy protein – It’s not understood why soy protein lowers cholesterol but several studies have supported its ability to do this. Part of its importance may be replacing animal protein with plant protein as those with vegetarian/vegan diets tend to have lower cholesterol and blood pressure. Options for soy protein include tofu, tempeh, soy milk, edamame, soy yogurt, and more.

  • 2 grams of plant sterols – Plant sterols look similar to cholesterol and because of this can block the absorption of cholesterol. Food sources of plant sterols include sunflower seeds, avocado, olive oil, chickpeas, almonds, and soybeans, peanuts, and brussels sprouts. These foods contain very small amounts of sterols so for many it’s easier to reach the required dose with a supplement.

Other considerations for lowering cholesterol include:

  • Getting adequate exercise which should include both cardiovascular exercise (Walking, running, swimming, biking) and strength training (Weights, resistance bands, body weight exercises)

  • Assessing thyroid function – Hypothyroidism is a very common cause of high cholesterol which isn’t always checked on.

  • Healthy fats versus unhealthy fats – Increasing intake of anti-inflammatory fats (Fish/seafood, walnuts, flax, chia, nuts, avocado, olive oil) and decreasing inflammatory fats (Fried foods, vegetable oil, corn oil, peanut oil, canola oil, and more) can not only benefit regulating cholesterol but also decrease inflammation which is a major trigger for cardiovascular disease.

It might be surprising to hear but I also struggle with high cholesterol despite being relatively young and healthy. This is because people are more prone to having high cholesterol because of their genetics. For these people the Portfolio diet may not be enough on its own and nutritional supplements can be used. Naturopathic physicians can help recommend suitable cholesterol lowering nutrients and dosing.

Dr. Kelsey Murray, BSc, ND