Cholesterol, cholesterol level, cholesterol values, HDL cholesterol value, LDL cholesterol level, LDL cholesterol value, HDL values – these terms have been heard a lot in recent years. Cholesterol problems are being diagnosed more and more often, especially in the older generation.
Pathologically elevated cholesterol levels are referred to as a lipid metabolism disorder ( hypercholesterolemia). Sometimes, a congenital lipid metabolism disorder can also be the cause of familial hypercholesterolemia, but other factors are often the decisive factor.
Cholesterol has a considerable influence on health – if the blood cholesterol level is too high, for example, vascular calcification (hardening of the arteries) can occur. The risk of cardiovascular disease, especially in conjunction with high blood pressure, increases. According to the European Society of Cardiology, keeping cholesterol levels within a healthy range could prevent a large proportion of cardiovascular diseases.
Doctors often prescribe medication (e.g. statins) to lower cholesterol levels. However, a healthy diet and a long-term change in diet can also help to keep your cholesterol levels low naturally.
We will now tell you which foods are healthy for you and your cholesterol, how you can avoid falling into a cholesterol trap by eating a healthy breakfast, and how you can thus prevent having to take medication.
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At what cholesterol levels are we talking about “normal”?
Total cholesterol should not be higher than 200 mg/dl (milligrams per deciliter). Total cholesterol is divided into HDL cholesterol (high-density lipoprotein – “good cholesterol”) and LDL cholesterol (low-density lipoprotein – “bad cholesterol”). The latter damages blood vessels and should therefore be kept low. The good HDL cholesterol should always be kept above 40 mg/dl – because it protects the vascular walls and thus also prevents heart disease! The bad LDL cholesterol should never settle above 160 mg/dl.
Cholesterol is therefore made up of the amount of LDL cholesterol, the amount of HDL cholesterol and the so-called triglycerides – triglycerides are an additional subgroup of fats that can be measured in the blood.
What you should know about cholesterol in general
Cholesterol has many important functions in the body – for example, it is needed for the formation of bile acids in the body and thus aids in the digestion of fat, among other things.
Cholesterol is an essential blood fat. It is an important building block in the formation of hormones (including cortisol, testosterone and estrogen, etc.) in the human body. Furthermore, cholesterol has an important influence on the stabilization of cell membranes and nerve functions.
However, if the level of LDL cholesterol is permanently too high, it can be dangerous.
High cholesterol – what should you avoid?
There are some foods that are forbidden if you have high cholesterol. With the abundance of food available to buy, it is often difficult to find out which of the products you buy are really healthy for your body. If you already have high cholesterol or generally want to watch your cholesterol levels, there are definitely some foods you should avoid.
Top priority: reduce your intake of saturated fat. Fatty meat is always a danger. You should also avoid crustaceans and shellfish. Sausages with a high fat content can also lead to an increase in cholesterol levels. Dairy products with a high fat content are also a trap, including cheese, butter, milk and cream. Sweet pastries, sweetened drinks and sweets in general are all unhealthy for many reasons – including in connection with cholesterol levels. Fast food and ready meals are also high on the “no-no list” – eating them means an increased risk of all cardiovascular diseases. A healthy and balanced diet is the basis for good cholesterol levels.
What should you avoid if you have high cholesterol?
- Bakery products
- Whole milk, milk products with more than 1.5% fat, cream, cheese with more than 30% fat
- Sausages, salami, bacon, offal
- Trans fatty acids (in chips, crisps, puff pastry, etc.) and hydrogenated fats, palm and coconut oil, butter, lard
- coconuts
- cake, ice cream
- fast food
- ready meals
Does alcohol affect cholesterol levels?
Alcohol is an integral part of our society – many people consume at least a small amount almost every day. Although many studies do not ascribe any good properties to alcohol in any quantity, the positive effect of moderate amounts of alcohol on the cardiovascular system cannot be denied. But what about cholesterol?
According to long-term studies at the University of Tampere in Finland, alcohol in small amounts leads to a reduction in LDL and an increase in HDL cholesterol. LDL cholesterol, in contrast to HDL cholesterol, is the bad kind! So should you drink alcohol to balance your cholesterol level? The answer to this question is easy: no. In larger quantities (more than 48 g per day, or a small beer), the risks outweigh the benefits. The increase in HDL cholesterol and the associated benefits are also rather marginal. The total cholesterol balance is affected in the same way – total cholesterol and HDL cholesterol rise to the same extent.
Which foods naturally lower cholesterol levels?
You should consume as little animal fat as possible. This is because animal products with a high fat content, such as fatty meats, whole milk, cheese or butter, cause cholesterol levels to rise. You should also avoid heavily sweetened foods and large amounts of alcohol. But which foods have the opposite effect and have a positive impact on your cholesterol levels? We have summarized the top 6 for you here:
1. whole grain products support healthy cholesterol levels
All whole grain products are an important part of a healthy diet – something that has been known for centuries. Whole grain flakes, muesli, pasta and dark rice are particularly high in fiber and therefore very healthy. You can start doing something good for yourself as early as breakfast time. The best way to start the day is with a healthy wholegrain cereal or porridge made with oats or a wholegrain bread.
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2. Legumes have a positive effect on high cholesterol levels
Legumes, such as chickpeas, bean sprouts, beans or lentils, are a real treasure trove when it comes to cholesterol. Not only are they healthy and keep us fit, they are also rich in plant-based protein and fiber, which bind the unhealthy LDL cholesterol. All-rounders, so to speak.
3. Healthy fats from avocados for high cholesterol
Important: The intake of omega-3 fatty acids. But now for the real all-rounder: the avocado! The fat content of almost 30% when ripe may seem alarmingly high at first, but this fat is very healthy! Avocados are mainly made up of unsaturated fatty acids, which are good for the body. With its many positive properties, it truly belongs in the “superfood” category.
Generally use vegetable oils such as rapeseed oil, sunflower, olive or linseed oil and avoid saturated fats (e.g. butter).
Avocado, fruit, whole grain bread: How to lower your cholesterol naturally.
4. fruit and vegetables for high cholesterol
Everyone should know by now that fruit and vegetables are as essential to a balanced and healthy diet as the amen in prayer. Be it the aubergine or the apple, both are very healthy for the human organism. Apples and pears are rich in pectin, which lowers the LDL concentration in the blood. So, for example, you can refine your breakfast with fruit in the morning. There is nothing better than starting the day with a Bircher muesli with freshly grated apple:
5. Green tea helps to lower high cholesterol levels
Tea lovers are now pricking up their ears. Green tea contains a lot of antioxidants and is therefore very good for blood lipid levels. So if you generally like to drink green tea in the morning, you'll be relieved – for everyone else, warm drinks at breakfast help to boost your circulation and get you off to a more pleasant start to the day. So why not give it a try?
6. Nuts as natural cholesterol reducers
We already love nuts. They taste delicious and are very healthy! When enjoyed in moderation, nuts such as walnuts, almonds or pistachios can lower cholesterol – it is important not to eat too many at once and to choose the unsalted version. To make sure you don't exceed your daily nut intake, we recommend topping your morning porridge with a tasty portion of nuts of your choice. This way, you'll not only start the day deliciously, but also do something good for your body! And why not try chia seeds or cranberries as a topping?
Another piece of advice: it is known that vitamin D deficiency often occurs with increased cholesterol. So make sure you have a good supply of D vitamins.
Choose a healthy lifestyle, which includes not smoking, watching what you eat and, above all, being physically active – regular exercise – this is how you can actively prevent and protect yourself from heart disease and many other diet-related illnesses.
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Frequently asked questions
What should you not eat if you have high cholesterol?
Be warned: here comes a long list of things you should definitely avoid if you have high cholesterol. But don't worry, you can still eat delicious things. Avoid the following foods and you will only do your body good in terms of cholesterol: baked goods, whole milk, dairy products over 1.5% fat, cream (sweet and sour), cheese over 30% fat, sausages, salami, bacon, offal, trans fats (in chips, crisps, puff pastry,...) and hydrogenated fats, palm and coconut oil, butter, lard, coconuts, cakes, ice cream, fast food, ready meals, juices, soft drinks, smoothies and alcohol. It just takes a little rethinking when it comes to food preparation (boiling instead of frying, raw instead of cooked, etc.) and after a few weeks of getting used to it, you'll have an equally long list of things that taste great and are good for you.
Is coffee good for cholesterol?
Drinking coffee can raise your cholesterol levels. This is because substances in coffee beans have been shown to impair the breakdown of cholesterol in the liver. So it's best to consume it in moderation. Or if you can, avoid it altogether.
Which fruit lowers cholesterol?
It should be clear to everyone by now that fruit is as much a part of a balanced and healthy diet as the amen in prayer. Whether it's an apple or a pear, both are very healthy for the human body. Apples and pears are rich in pectin, which lowers the concentration of LDL in the blood. For example, you can add fruit to your breakfast in the morning. In particular, eating tropical fruits such as mango, pineapple, papaya and pomegranate is especially helpful if you want to keep an eye on your cholesterol level.
How long does it take to lower cholesterol?
A reduction in cholesterol by about 10 percent can be achieved in about 2 months. How long it takes for the cholesterol level to decrease also depends on the initial values and the constitution (if you are overweight, it takes longer). However, it will take a few months before the first results are visible.
What is taboo when it comes to cholesterol?
You should definitely avoid: baked goods, whole milk, dairy products with more than 1.5% fat, cream, cheese with more than 30% fat, sausages, pepperoni, bacon, offal, trans fatty acids (in French fries, chips, puff pastry, etc.) and hydrogenated fats, palm and coconut oil, butter, lard, coconuts, cakes, ice cream, fast food, ready meals, juices, soft drinks, smoothies, alcohol. As a general rule, saturated fatty acids should be avoided.
What should you eat for breakfast if your cholesterol is too high?
For example, you can add fruit to your breakfast muesli or porridge in the morning. Apples and pears are rich in pectin, which lowers the concentration of LDL in the blood. Oats, muesli, porridge and whole grain bread are definitely better than white bread and sweet spreads. A bowl of porridge made from oats is an ideal way to start the day, and it will also help to lower your cholesterol. Topped with fruits such as pineapple, papaya, mango or pomegranate, you can fight high cholesterol.
What lowers cholesterol the fastest?
Avoid the following foods and you can lower your cholesterol: baked goods, whole milk, dairy products over 1.5% fat, cream (sweet and sour), cheese over 30% fat, sausages, salami, bacon, offal, trans fats (in chips, crisps, puff pastry, etc.) and hydrogenated fats, palm and coconut oil, butter, lard, coconuts, cakes, ice cream, fast food, ready meals, juices, soft drinks, smoothies and alcohol. Other important factors are weight reduction and regular exercise. You should not smoke!
Is chocolate bad for cholesterol?
No – not all chocolate. Dark chocolate can even have a positive effect on blood pressure and cholesterol. So if you must have chocolate, then go for the kind with a very high cocoa content.
What should I not eat if I have high cholesterol?
Don't worry, you can still eat delicious things. However, avoid the following foods and you will do your body some good in terms of cholesterol: baked goods, whole milk, dairy products with more than 1.5% fat, cream (sweet and sour), cheese with more than 30% fat, sausages, salami, bacon, offal, trans fats (in chips, crisps, puff pastry, etc.) and hydrogenated fats, palm and coconut oil, butter, lard, coconuts, cakes, ice cream, fast food, ready meals, juices, soft drinks, smoothies and alcohol. It just takes a little rethinking when it comes to food preparation (boiling instead of frying, raw instead of cooked, etc.) and after a few weeks of getting used to it, you will have an equally long list of things that are good to eat and taste delicious.
What are normal cholesterol levels in old age?
The total cholesterol level should be below 200 mg/dl. The LDL cholesterol should be below 160 mg/dl and the HDL cholesterol should be above 40 mg/dl.
When is the cholesterol level too high?
A total cholesterol level of 190 milligrams per deciliter is defined as elevated. Values of 240 mg/dl and above are considered to be significantly elevated.
Which foods are high in cholesterol?
You should avoid the following foods if you want to watch your cholesterol: baked goods, whole milk, dairy products with more than 1.5% fat, cream (sweet and sour), cheese with more than 30% fat, sausages, pepperoni, bacon, offal, trans fats (in French fries, chips, puff pastry,...) and hydrogenated fats, palm and coconut oil, butter, lard, coconuts, cakes, ice cream, fast food, ready meals, juices, soft drinks, smoothies and alcohol.
Are potatoes good for high cholesterol?
Potatoes contain many valuable nutrients such as high-quality protein, fiber, vitamins, minerals and trace elements. If you want to watch your cholesterol level, it depends on how you prepare the potatoes: boiled, boiled or mashed with low-fat milk or water, they are very suitable for a low-cholesterol diet.
Are bananas good for high cholesterol?
Yes! Bananas are excellent for a cholesterol-conscious diet, as are all other fresh, raw fruits and vegetables.
Can you eat eggs if you have high cholesterol?
Eggs are naturally high in cholesterol. However, studies have shown that it is not the consumption of a single food that is responsible for high cholesterol levels. It is the sum total of the fats consumed in general. If you have high cholesterol, you should not eat a breakfast egg every day. But there is no reason not to have one on Sundays. It is important to keep an eye on all the other sources of fat.
What can you put on bread if you have high cholesterol?
Here are a few suggestions: avocado, tomatoes, low-fat quark, honey, etc.
