High cholesterol, or dyslipidemia, is an imbalance of one or more lipids in the blood. Common forms include elevated triglycerides, increased LDL cholesterol (bad cholesterol), or decreased HDL cholesterol (good cholesterol). The main causes stem from an unhealthy diet high in saturated and trans fats, processed foods, and low in vegetables. A sedentary lifestyle, chronic stress, substance abuse, and being overweight or obese are also risk factors.

Doctor Nguyen Thi Phuong, from the Department of Nutrition at Tam Anh General Hospital in Hanoi, says dietary and lifestyle adjustments can help many people manage their cholesterol. Here are some beneficial food groups for preventing and managing high cholesterol.

Fatty fish rich in omega-3s

Fish like salmon, tuna, sardines, and herring are rich in omega-3 fatty acids (EPA and DHA), which help lower triglycerides, a type of fat found in the blood. Omega-3s also help raise good cholesterol, reduce inflammation, and prevent plaque buildup in artery walls.

Aim to eat fatty fish at least twice a week. Steaming, baking, or pan-frying without oil are preferable to deep frying, which can negate the benefits of omega-3s and add unhealthy fats.

Salmon is rich in omega-3 fatty acids, which can help lower cholesterol. Photo: Thanh Ba

Salmon is rich in omega-3 fatty acids, which can help lower cholesterol. Photo: Thanh Ba

Whole grains

Oats, barley, brown rice, and whole-wheat bread are high in soluble fiber, especially beta-glucan. This fiber binds to cholesterol in the gut, reducing its absorption and promoting its elimination through stool. Consider having a bowl of oatmeal, substituting brown rice for white rice 2-3 times a week, and using whole-wheat bread instead of white bread. Adding millet, quinoa, or whole-wheat pasta can also boost your intake of this beneficial fiber.

Nuts and seeds

Almonds, walnuts, flaxseeds, and chia seeds provide healthy unsaturated fats that help lower bad cholesterol and promote heart health. They also contain phytosterols, plant compounds that compete with cholesterol in the gut, reducing bad cholesterol absorption. Nuts and seeds also provide antioxidants, vitamin E, and minerals that support blood vessel health. A small handful (30-50 g) a day as a snack, mixed into yogurt, smoothies, salads, or porridge can be a healthy addition to your diet.

Fruits and vegetables

Spinach, kale, broccoli, and fruits like apples, oranges, berries, and avocados are rich in antioxidants like vitamin C, polyphenols, and flavonoids, which inhibit the oxidation of bad cholesterol. Pectin, a soluble fiber found in apples and oranges, also reduces fat absorption in the gut.

Eating whole fruits (apples, pears) is healthier than drinking juice or eating canned fruit. Vegetables are best steamed, boiled, eaten raw, or in salads (when food safety is ensured).

Healthy vegetable oils

Olive oil, sunflower oil, canola oil, and flaxseed oil contain unsaturated fats that are beneficial for heart health. They also contain natural anti-inflammatory and antioxidant compounds that help protect artery walls.

Choose extra virgin oils, and use them for cold dishes or cooking at moderate temperatures to preserve their nutrients. Suitable uses include salad dressings, drizzling over porridge or soup, or light sauteing of vegetables. Avoid deep frying or reusing oil multiple times, as this can create harmful oxidized compounds.

To manage cholesterol, Doctor Phuong recommends limiting or avoiding fatty red meat, organ meats, poultry skin, animal fats, margarine, fried foods, fast food, sweets, alcohol, and tobacco. Lifestyle changes also play a crucial role in cholesterol management. Aim for at least 30 minutes of physical activity most days of the week, maintain a healthy weight, get enough sleep, manage stress, and have regular health checkups.

People over 40 or those with risk factors (obesity, high blood pressure, family history of heart disease) should have their cholesterol checked every 6-12 months. Those with high cholesterol should combine dietary adjustments, lifestyle changes, and medication as prescribed by a specialist. High cholesterol often progresses silently without noticeable symptoms and is a common risk factor for many serious diseases.

Thanh Ba