6 Low-Carb Foods That Lower Cholesterol

Diet is one of the biggest influencers on your heart health. It is widespread knowledge that high cholesterol often triggers cardiovascular problems, which often stem from the food you eat and other lifestyle choices. Aside from cholesterol, other excessive food molecules also drag down your health, especially carbohydrates. 

If you’re looking to lower your cholesterol while taking full control of your carb intake, consider the following food options. 

1. Avocados

Not only are they buttery and versatile, but avocados are packed with nutrients that improve cholesterol levels. Plus, they only contain 12 grams of carbohydrates⁽¹⁾.

Avocados are filled with monosaturated fatty acids (MUFAs) that are known to have properties that help reduce low-density lipoprotein (LDL) cholesterol, also notoriously tagged as bad cholesterol. 

2. Nuts and Seeds

Choosing nuts and seeds as your snack alternatives is always a recommended move, given, of course, that you’re not allergic. Food items like walnuts, almonds, pecans, and pine nuts harbor tons of fiber, as well as unsaturated fats that help in cholesterol management. 

Meanwhile, popular seeds like flaxseeds and chia seeds contain omega-3 fatty acids on top of the other nutrients mentioned above. These biomolecules also lower cholesterol without pumping the caloric intake.  

3. Berries

Raspberries, blueberries, and strawberries have secured their spots as rich sources of antioxidants that fight off factors for cancer development. However, these superfoods also have other nutrients that improve heart health. 

Studies have shown that berries contain properties that inhibit the rise of LDL cholesterol, the one responsible for narrowing the blood vessels and increasing the risk for stroke and heart disease. 

On top of that, berries typically have lower carbohydrates, making them a perfect addition to your staple meals. For example, blueberries contain 14.5 grams of carbohydrates for every 100 grams⁽²⁾. 

4. Cruciferous Vegetables

Broccoli, cauliflower, and Brussels sprouts are some of the vegetables that contain the highest amount of fiber, which allows for the excretion of extra fat during digestion. Specifically, they contain soluble fiber that helps cholesterol to attach and be absorbed less. 

Plus, cruciferous vegetables are regarded as one of the best options for a low-carb diet. It’s not surprising, considering the meager amount of carbohydrates they contain. For instance, 100 grams of broccoli only has 7 grams of carbohydrates⁽³⁾, making it an ideal choice for a regular meal.

5. Leafy Greens

Leafy green vegetables like spinach, kale, collard greens, and Swiss chard combine their rich amount of fiber, lutein, and other nutrients to lower cholesterol. These compounds not only promote high-density lipoprotein (HDL) cholesterol (a.k.a. the good cholesterol), which pulls down the bad cholesterol, but they also help prevent cholesterol binding in the arteries. 

Additionally, leafy greens have low carbohydrates. In a 100-gram spinach alone, carbs are estimated to be only 3.6 grams⁽⁴⁾. On top of that, spinach is also highly versatile. You can add it to diverse recipes and make it a staple ingredient in your pantry. 

6. Fatty Fish

Salmon, tuna, trout, and halibut contain some of the highest levels of omega-3 fatty acids. As established above, this type of polyunsaturated fat helps greatly in lowering cholesterol. In addition, they reduce triglycerides. Increased levels of these lipids also raise your risk for stroke and other cardiovascular problems.   

Most fatty fish contain the least to zero carbohydrates. Plus, the number of meals you can create from these renowned protein sources is so diverse that you can prep and serve them on multiple occasions. 

Also Read: Making Sense of High Cholesterol Warning Signs

More Tips for Lowering Cholesterol Under the Keto Diet

When you’re on a ketogenic diet, wherein carbohydrates are consumed less by default, lowering cholesterol isn’t as complex or challenging. Most of the common food items recommended under the keto diet also contain biomolecules that reduce cholesterol levels. 

To maximize your effort of pulling your blood lipid levels down while keeping your carbs intake under control, consider the following tips.

1. Aim for a holistic dietary approach.

Sure, cholesterol and carbohydrates are the main compounds you’re looking out for. But don’t forget the other nutrients. Veer away from having tunnel vision, wherein you only focus on certain areas of your diet. Consider not just the food type but the proportion, meal frequency, and other factors influencing your diet. 

2. Don’t ignore exercise.

Protecting your heart health is not just all about diet modification. Getting physically active is part of the package if you truly want to manage all aspects of lowering your risk of developing cardiovascular problems. Block at least 30 minutes in your daily schedule for low-intensity exercise, increasing it gradually as your body starts to adjust. 

3. Eliminate unhealthy habits.

Whether it’s smoking, eating junk foods, or drinking excessive alcohol, habits that are detrimental to your overall health will find a way to degrade your cardiovascular functions. Thus, even if you keep a stack of cholesterol-lowering foods, it can become counterproductive if you don’t eliminate these habits. 

4. Mind the stress.

Stress and cholesterol can be a lethal combination. For one, experiencing constant stress leads to the release of various hormones, primarily cortisol and adrenaline, that trigger your fight-or-flight response. This mechanism may result in the production of more cholesterol from the liver to support the stress response. 

Going on a low-carb diet with the goal of reducing cholesterol on the side can be beneficial for your overall health and wellness. However, focusing on your diet may not be enough. If you want to secure success in your plans, consult your healthcare provider or a professional nutritionist to help you plan your journey. 

You may need to establish baseline health information via blood testing. For example, if you wish to go vegan, consider taking a blood test panel for vegans and vegetarians to keep track of significant changes in your health. 

The Bottom Line

Food items that are both low in carbohydrates and cholesterol are not hard to come by. The same can be said for those with cholesterol-lowering capabilities. But if you want a more tailored meal plan, which is recommended, by the way, to those who are dedicated to completing their health and fitness goals, work with a healthcare professional. 

Sources

¹ U.S. Department of Agriculture – Agricultural Research Service (n.d.). Avocado, Hass, peeled, raw. FoodData CentraL. https://fdc.nal.usda.gov/food-details/2710824/nutrients

² U.S. Department of Agriculture – Agricultural Research Service (n.d.). Blueberries, raw. FoodData CentraL. https://fdc.nal.usda.gov/food-details/2346411/nutrients

³ U.S. Department of Agriculture – Agricultural Research Service (n.d.). Broccoli, raw. FoodData CentraL. https://fdc.nal.usda.gov/food-details/747447/nutrients

⁴ U.S. Department of Agriculture – Agricultural Research Service (n.d.). Spinach, mature. FoodData CentraL. https://fdc.nal.usda.gov/food-details/1999633/nutrients