6 Dietary Changes to Manage Your Cholesterol

Happy Monday everyone!

As I mentioned in last week’s video on Lifestyle Changes to Manage High Blood Pressure, February is heart health month. And to help you on your road to optimal heart health, today I am going to share with you 6 dietary changes you need to make to manage an ever increasing problem on the American health scene: Elevated cholesterol.

It is estimated that 71 million adults have an elevated LDL “bad” cholesterol putting them at twice the risk of developing heart disease. What is even more disturbing is the trend among American children. More and more kids under the age of 20 are getting diagnosed with high cholesterol levels and sadly, this does not appear to be changing anytime soon.

In today’s video I am going to show you 6 dietary changes you need to make right now to lower your cholesterol and with that, reduce your chances of developing heart disease. Some of these suggestions may surprise you.

Once you’ve watched the video, I want to hear from you! Have you ever been diagnosed with an elevated cholesterol and managed to lower it through dietary changes? If so, what did you find to be the most impactful change? Let us know in the comments below.

Make February your healthiest month yet by embracing some of these suggestions. Your heart (and your body) will thank you~

Have a great week! And I look forward to reading your comments~

Share Your Thoughts...

19 comments on “6 Dietary Changes to Manage Your Cholesterol

  1. Marsha Tarih

    I am on a Plant based diet with no oil at all. I do eat grounded flax seed. I follow Dr. Esselstyn. I like your videos very much, sans the oil.

  2. Mandy

    I have i been on flaxseed now for a week and i have 2tbl spoon a day i am type 2 diabetic levels are really high so i started on the flaxsed/linseed hoping to lower my diabetes and medication gave me bad heart burn doctor change meds and they make me feel sick and very drained and now i have abdominal pain but urine is clear so i no thats ok, could it be the flaxseeds i from the uk

    1. Barbara Mendez RPh MS Post author

      If the fiber in the flax is hard for you to digest then perhaps. But medications for diabetes are known to have those side effects. Best way to know is to stop flax a few days and see if it gets better. If it doesn’t then it’s the medication. I hope this helps! B

  3. Toby Witte

    Hi Barbara. My name is Toby Witte, I’m a 56-year-old woman with cholesterol levels off the chart. I have been off and on Crestor but my level doesn’t seem to come down. I walk every day and am very active in a lot of other ways daily. I am really struggling with finding the right foods that will help me. I just watched your video on the 6 foods that will help me but I have, to be honest. I am not a very good cook. I would love some of your recipes with these 6 foods in your video as I desperately need to bring my cholesterol down rapidly. I thank you so much in advance for all of your help.

  4. Pat

    thansk for this video, it’s so informative. I just hope I’ve seen this before i had my medication. By the way my name is Pat and a 37 years old. I have a high bad cholesterol level and triglycerides. My doctor after advising me to change my diet and do some excercise still the level of my cholesterol did not bact to normal so my doctor prescribe me Atorva 10mg . my previous check up it lower down the triglycerides . so im still continuing the prescription and incorporated some avovados and nuts in my diet and vegetalbles. I hope this video will help me to start a new diet. what can you help me improve my situation? thanks in advance if you do reply me.

    1. Barbara Mendez RPh MS Post author

      Hi Pat~
      Eliminate all the cheese and milk products in your diet and that will have a substantial impact on your LDL cholesterol. And obviously exercise. that is also incredibly helpful~ Best to you!

  5. Sunny

    Thanks, Barbara! I have been a pescatarian since 1970, ate fish 1-3 times a month, rarely eat dairy, don’t eat gluten, only eat whole foods, with the exception of beans and tomatoes, don’t buy canned or packaged foods and yet my cholesterol has been steadily climbing for 12 years. It is now at 290 (although my blood pressure is generally 105/74) and I have been diagnosed with Fatty Liver disease. My body appears to be in oxidation since treating SIBO and H. Pylori with powerful antibiotics because I now have 5 eye diagnoses. I juice daily, eat Omega 3’s … nobody can figure out what the problem could be. Any guess?

    1. Barbara Mendez RPh MS Post author

      Hi Sunny~ It’s obviously hard to know since I don’t know more about you but my guess is that the cholesterol is due to the fatty liver and perhaps the fatty liver developed after the antibiotic treatment wiped away all the beneficial bacteria in the gut…. I think you need to look at your gut health (despite the good diet) and see about restoring that. If you’ve done that already, then I would need to know more info to gain more insight.
      I hope this is helpful~

  6. M.Siddique

    Hi Barbara Mendez

    Thanks for Awesome tips to Lower Cholesteral,Omega3 which one is better Plant-based or Fish oil.
    Best Regards,


  7. Dina Ahdab

    Hi Barbara, I love your videos on Mondays and this one in particular as I used to have high cholesterol. It s good to hear you say that we can substitute meat with vegetarian option, I was thinking about it lately as I enjoy eating beans and garbanzos.


    1. Barbara Mendez R.Ph. M.S. Post author

      Thanks Dina! And yes, you can have beans as an alternative to meat for protein. I think you’ll find them satisfying and filling and should not negatively impact your weight. I look forward to hearing how it goes~
      Stay well!

  8. David UK

    Hi Barbara, thank you again for your fabulous insights!

    Something I’ve not heard you mention yet, is the fantastic health benefits of Virgin Coconut Oil. It is good for so many things and I’ve found it helpful for keeping trim, increased energy, fighting off infections and maintaining a healthy cholesterol. This stuff is really quite miraculous!

    Warm wishes and much gratitude

    David ;o)

  9. Marianne Vitale

    Hi Barbara, thanks for all the wonderful videos and DELICIOUS recipes.Hope all is well with you and your family

  10. Catherine Boyer

    A few years ago my PCP told me my cholesterol was elevated. He wanted to put me on a medication, but I said I wanted to try diet change first. The main thing I did was substitute the healthy vegetable fats such as the ones you mentioned for the majority of the animal fats that had been in my diet. I went back a couple of months later and got tested again. My cholesterol was in a healthy range. It’s been there ever since.


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