“If you take saturated fat out and replace it with healthy fats, lean sources of protein, fruits, and vegetables, that’s where you are going to see a dramatic effect on your cholesterol levels,” says Kelly Kennedy, RDN, staff nutritionist at Everyday Health. When cutting out saturated fats, it’s really important to swap them with healthy options. “Start by replacing red meat with chicken, lean turkey, or fish, or replacing with beans or lentils.” Unprocessed Foods “Pay attention to the frequency of red meat and cheese you are eating,” Patton says.

Saturated fats are primarily found in animal products like eggs, milk, cheese, and beef, which means that swapping out animal products for plant-based products could help lower your cholesterol levels.

Higher LDL levels are linked to a higher risk of heart disease. Low-density lipoproteins (LDL) are what cause a buildup of plaques in arteries, which causes them to harden, restricting blood flow, and can lead to heart attack or stroke. “ has been associated with raising LDL cholesterol and contributing to developing atherosclerosis,” which is the hardening of artery walls due to a buildup of fatty plaques, says Kate Patton RD, a registered dietitian with Cleveland Clinic’s Center for Human Nutrition in Ohio. The reasons for these recommendations are varied, so let’s look at why they are so important. Egg lovers can rejoice, though: Assuming you aren’t highly responsive to dietary cholesterol, it’s okay to eat up to seven eggs a week. Chan School of Public Health, which makes it important to talk with your doctor about the best dietary approach for you. While dietary cholesterol doesn’t make as much of an impact on blood levels as once thought, it’s important to note that some people respond more strongly to dietary cholesterol than others, according to Harvard T.H. This includes eating more whole grains, low-fat or no-fat dairy, fruits, vegetables, legumes, nuts, seeds using liquid, nontropical plant oils, like olive or sunflower and limiting saturated fats, excess salt, and processed sugar. When it comes to maintaining a diet fit for your ticker, the American Heart Association’s (AHA) recommendations, published in December 2019 in Circulation , are to eat a well-balanced diet, one which prioritizes unprocessed foods.

What a Diet for Managing High Cholesterol Looks Like

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