Key takeaway

  • High cholesterol can lead to health problems, but people can manage it through lifestyle changes, diet modifications, and medications.
  • Foods low in cholesterol are generally low in saturated fat, making plant-based foods and lean proteins good choices for a low cholesterol diet.
  • Various lunch options can help lower cholesterol, including salad wraps, lentil soup, salads with low fat dressing, or fruit salads.

Cholesterol performs important functions, including producing steroid and sex hormones, creating vitamin D, and creating bile salts to absorb fat-soluble vitamins.

However, high cholesterol in the blood may cause health issues, such as high blood pressure and atherosclerosis. Lifestyle changes, such as reducing the amount of saturated fat in the diet, can help decrease high cholesterol or maintain moderate cholesterol levels.

This article lists some foods and recipe ideas that may help people lower their cholesterol levels, as well as explaining what causes high cholesterol.

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Foods low in cholesterol are typically lower in saturated fat. This means that plant-based foods and low fat proteins tend to be good low cholesterol options.

Processed foods can also sometimes contain saturated fat. People can check the nutrition label for saturated fat content and hydrogenated oils in the ingredients list, which indicates the presence of trans fats.

Examples of food groups that may benefit cholesterol levels include:

Legumes

Examples of legumes include:

  • black beans
  • kidney beans
  • garbanzo beans
  • navy beans
  • pinto beans
  • fava beans
  • lentils — red, black, and green

Fruits

Fruits to try include:

Vegetables

Vegetables to include in a lunch recipe include:

Nuts

Nuts for low cholesterol lunches include:

Whole grains, cereals, and pastas

Examples of whole grains, cereals, and pastas include:

  • oats and oatmeal
  • whole grain breads
  • whole grain crackers
  • noodles, especially whole grains or varieties made of lentils
  • cold cereals, especially whole grains or bran
  • bran products
  • brown rice

Soy

Soy products include:

  • soybeans
  • tofu
  • soymilk
  • tempeh
  • miso

Fatty fish and meat

Fatty fish and lean meat for lunches may include:

Miscellaneous foods

Other foods people can add to a low cholesterol lunch include:

Below are some recipes ideas for lunches that may help lower cholesterol:

Strawberry and blueberry salad wrap

This summery wrap combines fresh fruits with spinach in a whole wheat wrap for a fast, light lunch. It involves no cooking, making it a great option for anyone who wants a quick, easy meal.

People can choose a low fat mozzarella to limit their saturated fat content. Dietary guidelines typically recommend choosing low fat dairy products to manage cholesterol levels.

Although, the evidence is mixed, as some recent studies suggest that saturated fat in full-fat dairy may not have the same effect on cholesterol as saturated fats from red and processed meats.

Mexican lentil soup

This soup idea is packed with flavor and nutrients. It is also a suitable lunch option for vegans. Like all soups, people can cook larger batches and reheat smaller portions for a quick, easy lunch.

Shrimp-topped salad with spicy vinaigrette

This salad is flavorful and refreshing, also offering plenty of fiber for your lunch. People who are vegetarian or vegan can remove the shrimp or substitute it with a plant-based alternative.

Shrimp are a high cholesterol food item. However, since they are low in saturated fat, they may have a beneficial effect on a person’s cholesterol levels.

Black bean and avocado wrap

This wrap contains low amounts of saturated fat and plenty of fiber. It requires little preparation, but people can also make these wraps in advance and reheat them to save time when making their lunch.

Beans are a great source of fiber, especially soluble fiber, which may help lower cholesterol levels.

Salmon salad avocado tacos

If someone is looking for a lunch idea with plenty of protein, these salmon salad avocado tacos can be a great option. Taking only 10 minutes to prepare, this is another recipe that creates a quick, nutritious lunch.

Research associates the Mediterranean diet with higher high-density lipoprotein (HDL) cholesterol, which people refer to as “good” cholesterol, and lower total and low-density lipoprotein (LDL) cholesterol, which people refer to as “bad” cholesterol.

The Mediterranean Diet Pyramid lists eating foods in various quantities and frequencies:

  • dairy, nuts, seeds, legumes every day
  • fruits, vegetables, healthy fats such as olive oil, and whole grains with every main meal
  • at least two portions of fish or seafood every week
  • two portions of white meat and two to four portions of eggs every week
  • limiting red meat to no more than two portions per week and sweets to no more than three portions per week

Genetic factors can lead to high blood cholesterol levels. This means that some people will produce excessive amounts of cholesterol, particularly LDL cholesterol, leading to high levels of blood cholesterol. This is called genetic or familial hypercholesterolemia.

Medical conditions, such as diabetes and hypertension, may increase the risk of high cholesterol.

Certain lifestyle factors can also influence cholesterol levels. For example, eating foods that contain high amounts of saturated fat and trans fat may increase blood cholesterol levels.

The following foods may contain these:

  • red meat
  • full-fat dairy products
  • processed and highly processed foods, including:
    • cookies
    • crackers
    • desserts
    • baked goods
  • fried foods

Other lifestyle factors that can contribute to high cholesterol include smoking tobacco products and physical inactivity.

People who want to reduce their blood cholesterol levels can try the following lifestyle changes:

  • exercise regularly
  • avoid tobacco
  • maintain or achieve a moderate weight
  • limit or avoid alcohol
  • limit or avoid the following foods:
    • fatty meat, sausages, and meat pies
    • ghee, lard, and butter
    • hard cheese
    • cream
    • cookies and cakes
    • coconut oil and palm oil

People with a family history of high cholesterol levels can speak with their doctor to create a plan to lower their risk.

Cholesterol is a natural substance in the body with many important functions. However, high levels of cholesterol in the blood can raise the risk of cardiovascular disease.

There are many strategies that may help decrease or maintain a person’s cholesterol levels, including diet.

People can incorporate more fruits, vegetables, whole grains, and heart healthy unsaturated fats, such as nuts, seeds, olive oil, and fish. They can also eat fewer foods containing saturated fat, and trans fat.