HOW DOES DIET AFFECT CHOLESTEROL?

Diet affects cholesterol mainly by influencing how much LDL (“bad”) cholesterol your liver makes and clears, rather than by the cholesterol content of food alone.

Here’s a clear, practical breakdown.

1. Fats matter more than cholesterol in food

❌ Saturated fats (raise LDL)

These tell your liver to produce more LDL cholesterol.

Common sources:

• Fatty cuts of red meat
• Processed meats (sausages, bacon)
• Butter, ghee
• Full-cream milk, cheese, cream
• Coconut oil, palm oil

👉 Key point: Reducing saturated fat can significantly lower LDL.

❌ Trans fats (worst for cholesterol)

• Increase LDL
• Decrease HDL (“good” cholesterol)

Found in:

• Margarine with hydrogenated oils
• Commercial baked goods
• Deep-fried and fast foods

👉 Best advice: Avoid as much as possible.

✅ Unsaturated fats (improve cholesterol)

These help lower LDL and/or raise HDL.

Monounsaturated fats

• Olive oil, canola oil
• Avocado
• Nuts (almonds, peanuts)

Polyunsaturated fats

• Omega-3 (fatty fish: salmon, sardines, mackerel)
• Omega-6 (soybean oil, sunflower oil)

2. Dietary cholesterol: less impact than once thought

• Found in egg yolks, shellfish, organ meats
• Has less effect on blood cholesterol than saturated fat for most people
• Some people (“hyper-responders”) are more sensitive

👉 For most healthy adults: eggs in moderation are acceptable

3. Fiber lowers cholesterol (very important)

Soluble fiber reduces LDL by:

• Binding cholesterol in the gut
• Increasing cholesterol excretion

Best sources:

• Oats, barley
• Beans, lentils
• Apples, pears
• Psyllium husk

👉 Aim for 25–30 g fiber/day

4. Sugar & refined carbs raise triglycerides

High intake can:

• Increase triglycerides
• Lower HDL
• Promote fatty liver → worsens cholesterol balance

Sources:

• Sugary drinks
• White bread, pastries
• Excess white rice

5. Plant sterols & stanols (cholesterol blockers)

• Naturally found in nuts, seeds, legumes
• Added to some fortified foods
• Can lower LDL by 5–15%

6. Alcohol: dose matters

• Small amounts may raise HDL
• Excess raises triglycerides and LDL

👉 Moderation is key.

Practical “cholesterol-friendly” eating pattern

Mediterranean-style diet

• Fish 2–3×/week
• Plenty of vegetables & fruits
• Whole grains
• Nuts & seeds
• Olive oil as main fat
• Limited red meat & processed food

Simple swaps that work

Instead of	Choose
Butter	Olive or canola oil
Fatty meat	Fish or skinless chicken
White rice	Brown rice or mixed grains
Sugary snacks	Nuts or fruit
Full-cream dairy	Low-fat dairy

Key takeaway

👉 Type of fat > amount of cholesterol in food
👉 Increase fiber & unsaturated fats
👉 Reduce saturated fat, trans fat, and sugar