Doctors may recommend a diet low in sodium and cholesterol if a person has high blood cholesterol, high blood pressure, and a high risk of heart disease. Choosing minimally processed, whole foods and making other lifestyle modifications can help lower cholesterol without the need for medication.
Cholesterol It is a waxy substance essential for producing certain hormones in the body and building cells. The liver makes all the cholesterol the body needs, and the rest comes from a person’s diet. While cholesterol is crucial to health, high cholesterol levels can lead to conditions like heart disease and stroke.
The World Heart Federation states that high cholesterol, or hypercholesterolemia, is responsible for 4.4 million annual deaths.
Avoiding foods high in cholesterol and reducing salt intake can reduce a person’s chances of heart-related health problems.
This article describes foods to include in a low-sodium, low-cholesterol diet and foods to avoid.
A diet low in sodium and low in saturated fat can reduce the amount of low-density lipoproteins (LDL), or “bad” cholesterol, in the blood and reduce the risk of high blood pressure.
Contrary to earlier belief, recent research shows that dietary cholesterol has very little effect on blood cholesterol. This is the reason why the Dietary Guidelines for Americans 2015–2020 removed the recommendation to limit dietary cholesterol to no more than 300 milligrams (mg) per day.
The guidelines now focus on limiting saturated fat and trans fat. the AHA recommends limit saturated fat to less than 6% of total calories, while the 2020-2025 Dietary Guidelines for Americans recommend 10%.
Eating a diet high in saturated fat and trans fat can result in high levels of LDL cholesterol. LDL cholesterol can build up in the arteries, causing them to narrow and harden and increasing a person’s risk of blood clots, high blood pressureand heart disease.
Doctors use a complete cholesterol test, also known as lipid panel testto check cholesterol levels in a person’s blood.
High total cholesterol is a reading of 240 milligrams per deciliter (240 mg/dL) or higher. Doctors consider a total cholesterol of 200 to 239 mg/dL to be borderline high. These results are usually due to underlying health conditions or lifestyle factors.
To maintain a healthy low total cholesterol level 200mg/dLDoctors often recommend a diet low in saturated fat and cholesterol.
The American Heart Association (AHA) recommends that people consume no more than 2,300 mg of salt per day, which is equivalent to 1 tsp. This includes all the sodium a person eats, whether added to food or already in the food they buy. Most people consume at least double this amount.
Learn more about the causes of high cholesterol here.
As a general rule, the less processing a food suffers before it reaches the plate, the healthier it will be. To follow a heart-healthy diet, choose whole foods with as few additional ingredients as possible.
the nutrition facts label on packaged foods shows serving sizes and the nutrients each serving contains as a percentage of the recommended daily intake. People can compare Nutrition Facts labels and choose options with less sodium, saturated fat, and added sugar.
The ingredient list on packaged foods also provides valuable information. some experts recommend avoiding packaged foods with more than five ingredients, but others think this is too restrictive. Avoid trans fats, which may be listed as “hydrogenated” or “partially hydrogenated” oil on ingredient lists.
Look for alternative names for sodium as well. It may appear in ingredient lists as “sodium benzoate”, “disodium” or “monosodium glutamate (MSG)”.
Preparing meals and snacks at home is often the most reliable way for a person to control their salt and saturated fat intake. Instead of adding a lot of salt for flavor, people can experiment with alternative seasonings, such as spices, citrus, and herbs.
Below is a list of Foods to Avoid with a diet low in sodium and cholesterol.
- fatty cuts of Red meatsuch as beef, lamb, pork, and poultry
- organ meatsuch as kidney and liver
- processed meat, such as bacon, sausage, and hot dogs
- whole milk, including butterwhole milk, cheese, and full-fat yogurt
- fried foodlike french fries, french fries and fried chicken
- baked food products, such as cakes, cookies, crackers, cakes, and donuts
- desserts, such as ice cream, puddings, and cakes
- saturated vegetables oilslike palm oil, coconut oiland palm kernel oil
Learn more about high-cholesterol foods to avoid here.
Diet is not the only factor that contributes to high cholesterol. Health professionals also recommend lifestyle modifications and therapies to control cholesterol levels. They include:
- Increased physical activity: Regular exercise can help lower “bad” cholesterol and increase levels of “good” cholesterol. HDL cholesterol in the body. the AHA recommends that people aim for a minimum of 150 minutes of moderate-intensity exercise per week to lower LDL cholesterol levels.
- Get enough sleep: Animal research as of 2020 suggests that prolonged sleep deprivation may increase blood LDL levels. the American Academy of Sleep Medicine recommends that adults ages 18 to 60 get at least 7 hours of sleep each night to promote health and wellness.
- Give up smoking: According to the Centers for Disease Control and Prevention (CDC)chemicals in cigarettes can increase bad cholesterol, lower good cholesterol, thicken blood vessels, and cause a buildup of plaque in the arteries. give up smoking it can produce long-term benefits for a person’s cholesterol levels and reduce the risk of heart disease.
- Reduce alcohol consumption: Reduce alcohol intake to be able to help improve heart health and lower cholesterol levels.
- Taking medications: If a person’s cholesterol is not lowered after following doctor-approved lifestyle modifications or if they are at high risk of stroke, their doctor may prescribe cholesterol-lowering medications. They include:
- statinsWhat atorvastatin (Lipitor)fluvastatin (Lescol), lovastatin (Mevacor, Altoprev), and pravastatin (Pravachol)
- ezetimibe (Zetia)
- PCSK9 monoclonal antibodies, such as alirocumab (Praluent), evolocumab (Repatha)
- Bempedoic acid (Nexletol)
- bile acid sequestrants, including cholestyramine (Questran), colesevelam (welchol), and colestipol (Colestid)
According to the AHA, about 38% of adults in the United States have high cholesterol. Elevated cholesterol levels can increase a person’s risk of stroke and heart disease, which are the leading causes of death worldwide.
the British Heart Foundation points out that high cholesterol can be asymptomatic. This means that there are no signs or symptoms, so a person can only know their cholesterol level through a blood test.
the AHA recommends that all adults age 20 and older with low cardiovascular risk have their cholesterol and other traditional risk factors checked every 4 to 6 years. They note that people with cardiovascular disease and those at high risk may need to have their cholesterol and other risk factors tested more often.
Learn what to expect from a cholesterol test.
People can lower their risk of high cholesterol by including certain foods in their diets and avoiding others.
If a person is at risk for high cholesterol or high blood pressure, the doctor will recommend that they eat foods that are low in saturated fat, trans fat, and sodium.
People can refer to Nutrition Facts labels and ingredient lists on packaged foods to help make informed decisions about what they eat. Choosing whole and minimally processed foods can help people lower their cholesterol levels.
Doctors may also recommend lifestyle changes to lower cholesterol, such as being more active and quitting smoking.
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