Common Symptoms
- Usually no symptoms until complications develop
- Detected through blood tests
Dietary Approach
The Portfolio Diet combines four cholesterol-lowering food groups: soluble fiber, plant sterols, soy protein, and nuts. This approach can lower LDL by 20-30%, comparable to low-dose statins.
Key Strategies
- Eat oats or barley daily for beta-glucan fiber
- Include 2g/day plant sterols (fortified foods)
- Eat 1 oz nuts daily
- Replace saturated fats with olive oil
- Eat fatty fish 2-3 times weekly
Essential Nutrients for High Cholesterol
Soluble Fiber
criticalRole: binds-cholesterol
Daily Target: 10-25g
Omega3
highRole: raises-HDL-lowers-triglycerides
Plant Sterols
highRole: blocks-cholesterol-absorption
Monounsaturated Fat
mediumRole: improves-lipid-profile
Top Foods for High Cholesterol
These foods are particularly beneficial for managing High Cholesterol:
Açaí (Frozen)
fruits
Key nutrients: solubleFiber, omega3, plantSterols
Almonds
nuts-seeds
Key nutrients: solubleFiber, omega3, plantSterols
Anchovies (Canned in Oil)
proteins
Key nutrients: solubleFiber, omega3, plantSterols
Artichokes (Globe)
vegetables
Key nutrients: solubleFiber, omega3, plantSterols
Avocado
fruits
Key nutrients: solubleFiber, omega3, plantSterols
Black Beans (Cooked)
legumes
Key nutrients: solubleFiber, omega3, plantSterols
Black Sesame Seeds
nuts-seeds
Key nutrients: solubleFiber, omega3, plantSterols
Blackberries (Fresh)
fruits
Key nutrients: solubleFiber, omega3, plantSterols
Blueberries
fruits
Key nutrients: solubleFiber, omega3, plantSterols
Brazil Nuts
nuts-seeds
Key nutrients: solubleFiber, omega3, plantSterols
Broccoli
vegetables
Key nutrients: solubleFiber, omega3, plantSterols
Brown Rice (Cooked)
grains
Key nutrients: solubleFiber, omega3, plantSterols
Track Your Nutrition for High Cholesterol
Use Nutrivio to monitor your diet, track symptoms, and get personalized recommendations for managing High Cholesterol.
