Our bodies need a steady supply of cholesterol to function properly — but too much of it is a major risk factor for various forms of cardiovascular disease. 

One way to promote healthy cholesterol levels is to be mindful of your diet. Healthy eating habits can significantly impact your blood cholesterol and help you achieve a more optimal range. 

Here at Dose, we understand this delicate balance and the role that your diet plays in maintaining it. We’ve harnessed a variety of natural ingredients designed to maintain healthy cholesterol levels and promote long-term heart health. 

In this article, we’ll cover the role of cholesterol in our body, the foods that can affect it, and how Dose can support your goals. The path to healthier cholesterol levels starts here, and the journey begins today. 

What Is the Role of Cholesterol in Our Body?

Cholesterol is a waxy substance present in the bloodstream that plays a vital role in the body's daily functions. This lipid (fat) is essential for the formation of healthy cell membrane structure, plays a key role in brain function, and is crucial for the production of hormones, bile, and Vitamin D within the body. 

Like many things in life, balance is key. Maintaining an ideal balance of total cholesterol can ensure that all of these important functions operate smoothly. However, too much cholesterol can lead to severe complications and significantly increase the risk of heart disease. 

There are two main types of cholesterol: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). Understanding their key differences is essential when it comes to trying to maintain healthy cholesterol levels. 

LDL is commonly known as “bad” cholesterol, as it can negatively impact overall health. High LDL cholesterol levels can lead to a build-up of plaque in your arteries. This condition, known as atherosclerosis, can lead to high blood pressure, as it makes your arteries less flexible and more narrow. The result is often significant heart-related health issues that can include stroke, heart attack, and more.

HDL, on the other hand, is considered to be “good” cholesterol, and high levels of it can actually reduce the risk of heart-related conditions. The main function of HDL cholesterol is to scour your arteries and blood vessels for excess cholesterol, collect it, and carry it to the liver, where it can be removed from the body. This process helps to keep your cholesterol levels balanced and your body functioning smoothly. 

How Does Diet Influence Your Cholesterol Levels? 

The liver performs roughly 500 functions in our bodies on a daily basis. One of the most crucial is that it produces all of the cholesterol that our body needs to function properly. That means that we don’t need any dietary cholesterol to meet our daily needs.

Unfortunately, many of the primary foods in our diet (including animal-based foods and dairy products) contain cholesterol. Since the liver already gives us all the cholesterol that we need, any excess cholesterol from our diet can quickly lead to high cholesterol levels. 

The good news is that there are plenty of foods that have the opposite effect. Certain foods have been shown to lower and maintain cholesterol levels. Not only that, but these foods typically also feature additional health benefits that make them a worthwhile replacement for unhealthy options in our diet. 

8 Foods That Can Support Healthy Cholesterol Levels

A balanced diet, rich in heart-healthy foods, can play a significant role in maintaining healthy cholesterol levels. Let's explore some food groups that can support your cholesterol levels:

1. Fatty Fish

Fatty fish are a powerhouse of omega-3 fatty acids, a type of fat that's widely celebrated for its heart-healthy benefits. These fatty acids work to help lower LDL (the "bad" cholesterol) and raise HDL (the "good" cholesterol) which can promote overall heart health. 

Here are a few examples of the fatty fish that feature the most omega-3 fatty acids:

• Mackerel
• Sardines
• Salmon
• Tuna
• Trout

2. Fruits

Fruits are nature's sweet treat, packed with soluble fiber, antioxidants, and a host of heart-healthy nutrients. The soluble fiber in fruits can help lower LDL cholesterol by reducing its absorption into your bloodstream. Additionally, the antioxidants in fruits support heart health by combating oxidative stress. Here are a few tasty additions to your diet that can also help support healthy cholesterol levels:

• Apples
• Strawberries
• Grapefruits
• Blueberries
• Avocados

3. Vegetables

Vegetables are a key companion for maintaining healthy cholesterol levels. Most veggies are an elite combination of low-calorie and high-fiber, which makes them an excellent choice for heart health. The fiber in vegetables helps lower LDL cholesterol, while their array of nutrients supports overall wellness. 

Here are a few examples of delicious veggies that can support your cholesterol levels:

• Spinach
• Broccoli
• Carrots
• Eggplant
• Okra

4. Legumes

Legumes are packed with fiber, protein, and plant sterols. These nutrients work together to help lower LDL cholesterol. Similar to soluble fiber, the plant sterols in legumes can help to lower LDL cholesterol by blocking its absorption in your body. Here are a few legumes that are especially beneficial for your cholesterol: 

• Lentils
• Kidney Beans
• Chickpeas
• Black Beans
• Soybeans

5. Nuts

Nuts are small but mighty when it comes to heart health. They're packed with monounsaturated fats, polyunsaturated fats, and fiber, all of which can help lower LDL cholesterol. Including a handful of the following nuts in your diet can be a crunchy and satisfying way to support healthy cholesterol levels:

• Almonds
• Walnuts
• Pistachios
• Hazelnuts
• Pecans

6. Seeds

Seeds are a great source of plant-based omega-3 fats and fiber. These nutrients can help lower LDL cholesterol, making seeds a heart-healthy addition to your diet. Whether sprinkled on a salad or mixed into a smoothie, the following seeds can be an easy and tasty way to support healthy cholesterol levels: 

• Flaxseed
• Chia seeds
• Sunflower seeds
• Pumpkin seeds
• Sesame seeds

7. Oils

Certain vegetable oils are high in heart-healthy monounsaturated fats. These healthy fats can help lower LDL cholesterol and increase HDL cholesterol which contributes to your overall heart health. 

Using these oils in your cooking can be a simple swap that has a big impact on your cholesterol levels:

• Olive oil
• Canola oil
• Avocado oil
• Flaxseed oil
• Walnut oil

8. Whole Grains 

Whole grains are an extremely rich source of soluble fiber, which can help lower your LDL cholesterol. They also contain several other heart-healthy nutrients, including B vitamins, various minerals, and antioxidants. Whole grains like the following can be a hearty and wholesome part of your diet for maintaining healthy cholesterol levels.

• Oats
• Barley
• Brown Rice
• Quinoa
• Whole Grain Cereals

What Foods Can Cause High Cholesterol Levels?

While it's important to incorporate heart-healthy foods into your diet, it's equally important to avoid or limit foods that can raise your cholesterol levels. 

Here are some foods that are high in added sugar, saturated fat, and trans fat, all of which can lead to elevated and unhealthy cholesterol levels:

• Fatty meats: Red meats like beef, lamb, and pork, especially when they're processed or particularly fatty cuts. 
• Full-fat dairy products: Foods like cheese, milk, and butter that are high in saturated fat. 
• Deep-fried foods: Foods that are deep-fried, like french fries or fried chicken, often contain trans fats. 
• Baked goods: Pastries, cookies, cakes, and other baked goods often contain trans fats and added sugar. 
• Fast food: Fast food is often high in saturated fats and trans fats.
• Processed foods: Processed foods like chips, crackers, and microwave popcorn often contain trans fats.
• Egg yolks: While eggs can be part of a healthy diet, egg yolks have high cholesterol, and eating too many of them may increase cholesterol levels. 
• Shellfish: Some types of shellfish, like shrimp, are high in dietary cholesterol.
• Organ meats: Organ meats, such as liver, are high in cholesterol.
• Margarine and lard: Used as both spreads and cooking fats, these foods are high in saturated or trans fats.
• Coconut and palm oils: While these oils are plant-based, they’re especially high in saturated fats.

How Can Dose Support Your Wellness Journey? 

Embarking on a wellness journey is a personal commitment to your health and well-being. At Dose, we're here to support you every step of the way. 

Our Dose For Cholesterol supplement is designed with your health in mind, using potent, science-backed ingredients to help maintain cholesterol and triglyceride levels within a healthy range.

Let’s talk a little about the unique blend of ingredients that we feature in our cholesterol supplement:

• Pomegranate (100 mg/Dose): A potent antioxidant, pomegranate supports the body's natural filtration process, helping to maintain healthy LDL cholesterol levels.
• Niacinamide (10 mg/Dose): As a form of vitamin B3, niacinamide aids in maintaining a balance between LDL and HDL cholesterol, supporting your body's natural energy production.
• Amla (500 mg/Dose): Also known as Indian gooseberry, amla supports your liver's function, aiding in the filtration of unwanted elements and helping to maintain healthy LDL cholesterol levels.
• CoQ10 (15 mg/Dose): This compound supports the body's natural energy production and acts as an antioxidant, helping to maintain healthy cholesterol levels.
• Folic acid (100 mcg/Dose): Folic acid supports the body's natural filtration process, helping to lower levels of homocysteine, an amino acid linked to heart health.
• Curcumin (200 mg/Dose): The active compound in turmeric, curcumin supports liver function and helps maintain healthy LDL cholesterol levels.
• Lycopene (10 mg/Dose): This antioxidant supports the body's natural filtration process, helping to maintain healthy LDL cholesterol levels.
• Black pepper (2.5 mg/Dose): Black pepper enhances the absorption of other ingredients, which makes your Dose more effective than other options.

What Lifestyle Changes Can Support Healthy Cholesterol Levels?

It’s important to keep in mind that a balanced diet and a daily shot of Dose For Cholesterol are only the beginning. While these are excellent steps, they’re just a part of a bigger picture that will require a holistic approach to your health. 

Here are a few additional lifestyle changes that can support healthy cholesterol levels:

Regular Physical Activity

Engaging in regular physical activity supports your body's natural energy production and helps maintain healthy cholesterol levels. Find an activity you love, be it a brisk walk, yoga, or cycling, and make it a part of your daily routine.

Stress Management

Chronic stress can negatively impact cholesterol levels, so it's crucial to find healthy ways to unwind. Whether it's through meditation, reading, or gardening, find what relaxes you and incorporate it into your lifestyle.

Quality Sleep

A good night's sleep is essential for overall health and supports your body's natural processes, including maintaining healthy cholesterol levels. Ensure you're giving your body the rest it needs to rejuvenate and function optimally.

Prescribed Medication

If your cholesterol levels are dangerously high, then your healthcare provider might prescribe certain cholesterol medications like statins or inhibitors to help lower them. Remember that they're only a part of a broader health strategy, and always consult with your healthcare provider before starting any new medication

The Bottom Line

Cholesterol plays an essential role in our overall health and achieving balanced cholesterol levels will require determination. 

One key way to keep your cholesterol levels in check is by following a balanced diet. Replacing the unhealthy foods in your diet with some of the options listed above is a great first step on the journey to balanced cholesterol levels. 

In addition to making changes to your diet, there are a few lifestyle changes that offer further support. Regular exercise, stress management, getting enough sleep, and taking prescription medication can all help you balance out your cholesterol levels.

We also recommend that you consider adding Dose For Cholesterol to your daily routine. It’s a simple, easy-to-use supplement specifically designed to support you on this particular wellness journey. Start your wellness journey with Dose today.

Sources:

What Is Cholesterol? | American Heart Association

Omega-3 Fatty Acids and the Heart: New Evidence, More Questions | Harvard Health

LDL and HDL Cholesterol and Triglycerides | CDC

How It’s Made: Cholesterol Production in Your Body | Harvard Health

Cholesterol-Lowering Effects of Dietary Fiber: a Meta-Analysis | ScienceDirect

Plant Sterols: How They Help Manage Cholesterol | Cleveland Clinic

Dietary Fat: Know Which to Choose | Mayo Clinic

The Evidence for Saturated Fat and for Sugar Related to Coronary Heart Disease | NCBI Bookshelf

Differential Effects of Aerobic Exercise, Resistance Training and Combined Exercise Modalities on Cholesterol and the Lipid Profile: Review, Synthesis and Recommendations | NCBI Bookshelf

What Are the Effects of Psychological Stress and Physical Work on Blood Lipid Profiles? | PMC

Sleep Disturbance Induces Increased Cholesterol Level by NR1D1 Mediated CYP7A1 Inhibition | PMC

Cholesterol Medications: Consider the Options | Mayo Clinic