Cholesterol & Heart Health: What Your Numbers Really Mean — and How Food Can Change Them

This isn’t just a story about cholesterol — it’s a story about life, family, and wanting to be around for as many years as possible.

My husband and I are older parents, and lately we’ve started paying closer attention to our health. Thanks to apps like MyChart, we can now see our blood test results — our lipid panels — right away. It’s empowering but also sobering. Heart disease is still the #1 killer, and cholesterol plays a big role in that risk.

Recently, seeing our friend Scott — who had a quadruple bypass at just 49 years old (and we always assumed he was healthy) — was another powerful reminder.

The truth is, we often don’t think about cholesterol until the annual exam rolls around. Even then, the advice can feel vague: “lose weight,” “eat a lower-fat diet,” or sometimes no advice at all. But what does that really mean? And what if your numbers are creeping up before anyone calls them “dangerous”?

That’s why I’m sharing what I’ve learned — as a wife, a mom, and a friend. With tools like MyChart, we can track our cholesterol trends, make changes before it’s too late, and take action with food. Because food doesn’t just fill us — it has the power to lower LDL, protect our hearts, and change the story.

Scott’s Story: Quadruple Bypass at 49

We always thought Scott was healthy. But at just 49 years old, he had a quadruple bypass — a life-changing wake-up call for him and everyone around him.

👉 Hear his story here on Instagram

Remember This About Cholesterol

“Cholesterol comes from two sources. Your liver makes all the cholesterol you need. The rest of the cholesterol in your body comes from foods from animals. For example, meat, poultry and dairy products all contain dietary cholesterol.” – American Heart Association

Understanding Cholesterol Basics

  • LDL cholesterol (“bad”) → contributes to plaque buildup in arteries. The higher it goes, the more strain on your heart and brain.

  • HDL cholesterol (“good”) → helps remove LDL from your blood. Higher is protective.

  • Triglycerides → another blood fat, often linked to diet, sugar, and alcohol; high levels raise risk.

  • Total cholesterol → the sum, but LDL and non-HDL cholesterol are better predictors of heart risk.

Foods That Lower LDL (Your Best Friends)

These foods don’t just avoid harm — they actively scrub cholesterol from your system.

Superstars

  • Oats → beta-glucan soluble fiber; 1 bowl/day can lower LDL 5–10%.

  • Barley → another beta-glucan powerhouse, possibly stronger than oats.

  • Beans & Lentils (black beans, kidney beans, chickpeas, lentils).

  • Walnuts & Almonds → proven to lower LDL in clinical studies.

  • Flaxseed & Chia seeds → fiber + plant-based omega-3s.

Strong Support Players

  • Soy protein (tofu, tempeh, edamame, soy milk).

  • Black rice (forbidden rice) → anthocyanins help reduce LDL oxidation.

  • Quinoa → higher protein, stabilizes blood sugar.

  • Berries (blueberries, raspberries, strawberries).

  • Apples, pears, citrus → soluble fiber + pectin.

  • Leafy greens (spinach, kale, collards, arugula).

  • Cruciferous veggies (broccoli, Brussels sprouts, cauliflower).

  • Avocado → modest LDL-lowering when swapped for saturated fat.

Neutral Foods (Safe Zone)

These don’t raise LDL and can fit easily into your diet:

  • Egg whites → pure protein, no cholesterol.

  • Brown rice, millet, potatoes (with skin).

  • Farro, bulgur, freekeh → whole grains, moderate fiber.

  • Olive oil & canola oil → neutral on LDL, may boost HDL.

  • Unsweetened plant milks (almond, oat, soy, hemp).

  • Plain, air-popped popcorn.

  • Fish & seafood (salmon, sardines, trout) → neutral for LDL, omega-3s lower triglycerides.

Foods That Raise LDL (Steer Clear)

Big Offenders

  • Egg yolks → ~185 mg cholesterol each. For many, 1/day is fine, but if LDL is rising, best to limit.

  • Red meat (beef, pork, lamb) → saturated fat raises LDL consistently.

  • Processed meats (bacon, sausage, deli meats, pepperoni) → sat fat + sodium + preservatives = triple hit.

  • Cheese, butter, cream, whole milk → loaded with saturated fat.

  • Coconut oil & full-fat coconut milk → plant-based but still LDL-raising.

Sneaky Sources

  • Pastries & baked goods (croissants, muffins, donuts) → butter + sugar = LDL + triglycerides.

  • Fried foods (French fries, fried chicken, tempura).

  • Fast food & ultra-processed snacks → sat fat + refined carbs = blood fat overload.

Why Both Your Number and the Trend Line Matter

✅ Being above normal matters

  • The American Heart Association and CDC define “borderline high” LDL as 130–159 mg/dL and “high” as 160 mg/dL or more.

  • The higher you are — and the longer you stay there — the more plaque builds in arteries, raising risk for heart attack and stroke.

✅ Trends matter too

  • A cholesterol level of 130 mg/dL that’s been stable for years isn’t the same as 130 that’s been climbing 90 → 110 → 130 → 150.

  • A downward trend (say 160 → 140 → 120) signals reduced risk, even if you’re still above “optimal.”

✅ Long-term high cholesterol IS REVERSIBLE

  • Even if you’ve been above normal for years, lifestyle changes can lower LDL within weeks to months.

  • Soluble fiber, plant-based proteins, and reducing saturated fat all make a measurable difference.

  • Clinical trials show diet and lifestyle changes alone can reduce LDL by 10–20% (sometimes more), though results vary by genetics, adherence, and baseline levels.

  • Medications like statins can add another layer of protection, but food and lifestyle remain the foundation.

Takeaway:

Both the absolute number and the trend line matter. Even if you’ve been high for a long time, every step downward lowers your risk — which makes action now always worth it.

Practical Action Steps

  1. Start with breakfast → swap white toast for oatmeal + flaxseed.

  2. One bean-based meal per day → lentil soup, black bean tacos, chickpea salad pita.

  3. Replace butter with olive oil → tiny change, big payoff.

  4. Track progress in MyChart → re-check labs in 3–6 months.

Why This Matters

Heart disease is still the #1 killer in the U.S. (CDC) But here’s the hopeful part: research shows that up to 80% of cardiovascular disease is preventable with diet and lifestyle.

That means your food choices today — one bowl of oats, one bean burrito, one veggie curry — add up to real, measurable impact on your heart tomorrow.

Pigs Are Smart Perspective

Behavior change is tough — but it starts with curiosity. Looking at your cholesterol trends isn’t about fear, it’s about power. You have more tools than ever to make informed, compassionate choices — for your health and for the planet.

Small swaps work. Big results follow. And your heart will thank you.

Small Steps, Big Impact

At Pigs Are Smart, we believe in the power of small choices. One meal at a time, we’re building a healthier YOU and as a result, a healthier planet & more compassionate future.

Curious to learn more about how you can make an impact? Join our free newsletter, The Smart Bite, for weekly recipes, tips, and stories that prove small steps really do add up.

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Sources & Further Reading / Watching

  1. Harvard T.H. Chan School of Public Health: The Nutrition Source – Cholesterol
  2. Eat as Little Dietary Cholesterol as Possible: Nutritionfacts.org, Dr. Michael Greger (7-min video)
  3. Reverse Heart Disease Through Diet with Dr. Michael Greger (32-min video interview)
  4. American Heart Association (AHA): What Your Cholesterol Levels Mean​
  5. Doctors Group Praises Dietary Guidelines Advisory Committee on Cholesterol, Saturated Fat, and Plant-Based Recommendations
  6. Mayo Clinic: Cholesterol: Top Foods to Improve Your Numbers

Want to see other ways making more plant-based choices benefit your health? Explore our Eating for You page.

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