Is Eating Less Fat the Best Way to Lower Cholesterol?

Being told your cholesterol is high can catch you off guard, especially if you already eat a healthy diet. If you have especially high LDL or “bad” cholesterol, you may be wondering what you should eat or avoid eating to bring your numbers within a healthier range. 

Recently announced federal dietary guidelines have sparked some confusion about saturated fats. While the new guidelines encourage overall healthy eating patterns, they differ from prior guidance that strongly emphasized saturated fat reduction as a key step in improving heart health. This difference in recommendations can leave you wondering what to do if you’re trying to make smart food choices. 

Cortney Kaller, PIH Health Registered Dietitian, shares these habits that can make a real difference in your cholesterol levels: 

• Reduce refined sugars and ultra-processed foods. While saturated fat is often the focus of lowering cholesterol, emerging research suggests that high intakes of refined carbohydrates and added sugars are significantly more damaging to heart health. These foods trigger systemic inflammation and insulin resistance, which can turn "normal" cholesterol into the more dangerous LDL particles that lead to plaque forming in the arteries.
• Pay attention to saturated fat quality. Not all saturated fats are created equal. Although processed meats like bacon and sausage are linked to health risks, whole-food sources like grass-fed beef or fermented full-fat dairy (like yogurt or kefir) may have a more neutral or even protective effect on heart health for many people. The real danger often lies in the "Standard American Diet" combination of high fats paired with high sugars and refined grains.
• Use healthier fats. Unsaturated fats, including monounsaturated and polyunsaturated fats, are considered heart healthy. These fats are found in olive oil, avocados, nuts, seeds, and fatty fish, like salmon. People have found the good cholesterol (HDL) to go up and the bad cholesterol (LDL) to go down when they switch to eating unsaturated fats.
• Eat more fiber. Soluble fiber from oats, beans, lentils, apples, and pears helps remove cholesterol from the body.
• Prioritize colorful fruits and vegetables. A diet rich in a wide variety of naturally colorful produce provides fiber, antioxidants, and plant compounds (phytonutrients) that reduce inflammation, support healthy blood vessels, and help lower LDL cholesterol. Different colors have different beneficial compounds, so aim to “eat the rainbow” by including leafy greens, cruciferous vegetables, berries, citrus, tomatoes, and orange or purple produce regularly.
• Choose whole foods. Meals built around lean protein, vegetables, fruits, and whole grains support heart health. The key is to limit or avoid ultra-processed foods.
• Stay active. Regular movement can help lower LDL cholesterol and raise HDL cholesterol.
• Work toward a healthy weight. Even modest weight loss can improve cholesterol levels for some people. 

Cholesterol is something your body needs, but when levels creep too high, especially LDL cholesterol, the risk for heart disease and stroke goes up. Reducing certain sources of saturated fat and choosing healthier fats remains a good way to support healthy cholesterol levels and protect your heart over time. 

Your primary care provider (PCP) will discuss your cholesterol level at your annual physical exam. If you don’t have a PCP, visit PIHHealth.org/Doctors.