As a UESCA certified running coach, while I'm not a dietician, I can share that a common dietary adjustment that has shown promise among my clients with high cholesterol is the incorporation of more soluble fiber into their diet. Foods like oats, beans, lentils, and certain fruits can help reduce the absorption of cholesterol into the bloodstream. This is not only a heart-healthy choice but also supports overall digestive health, which can contribute to improved performance for runners. Another impactful change is the introduction of healthy fats, particularly omega-3 fatty acids found in fish like salmon and mackerel, as well as in flaxseeds and walnuts. These fats support heart health by lowering triglyceride levels and can also reduce inflammation, which is beneficial for endurance athletes who are looking to improve recovery times and reduce injury risk. Lastly, I advise a mindful approach to eating that emphasizes whole, unprocessed foods and encourages a reduction in the intake of saturated fats and sugars. This holistic perspective on diet not only helps in managing cholesterol levels but also promotes a more sustainable and balanced lifestyle, which is essential for both health and athletic performance.
Firstly, blood cholesterol levels are very tightly regulated in the body. Every cell makes its own cholesterol, and the liver contributes around 25% of the total amount. So, when our demands for cholesterol increase, the body responds by making more, and vice versa; when the body senses that cholesterol levels are increasing beyond demand, cholesterol production will decrease. Generally, nutritional changes don't have the significant effect on lowering cholesterol levels as we might expect. Additionally, every individual is different and responds to foods in different ways. For example, studies have shown that while many people will see their cholesterol levels lower when they reduce their saturated fat consumption, others will see no change or their cholesterol levels increase. However, the nutritional changes that are most likely to lower cholesterol levels are the following: - Swapping butter for extra virgin olive oil or other cold-pressed oils like rapeseed or avocado oil - Generally, lowering saturated fat in the diet, particularly through reducing intake of ultra-processed foods, lowers total cholesterol (but this is very dependent on the individual) - Lowering intake of added sugars - Eating more fibre from plant foods Generally, eating a diet based on whole foods like meat, fish, seafood, whole grains, fruits, and vegetables and lowering the intake of ultra-processed foods will likely decrease cholesterol levels.
One of the dietary changes I recommend to patients grappling with high cholesterol is reducing saturated and trans fats while increasing the consumption of foods rich in omega-3 fatty acids, such as fatty fish, seeds, and nuts. Incorporating more plant-based foods into their meals is also beneficial. Such food is usually low in saturated fats and high in fiber, antioxidants, and other heart-healthy nutrients. Refined carbohydrates are just as harmful as trans fats and should be consumed as little as possible. This shift not only helps lower LDL (bad) cholesterol levels but also promotes overall heart health and may contribute to weight management.