A Dietitian's Guide to Lowering Cholesterol Without Medication

53. The Importance of Protein Source

You already know that plant-based protein is great for lowering cholesterol, but it's worth noting the specific impact of the type of animal protein you choose. A high intake of red meat and full-fat dairy, which contain a lot of saturated fats, can raise your LDL cholesterol. Opting for lean protein sources like chicken breast, lean pork, or eggs can help you lower your cholesterol while still enjoying animal protein. Substituting fatty cuts of meat with leaner options is a simple swap that can have a significant impact on your cholesterol levels.

54. Don't Forget About Phytosterols in Fortified Products

Beyond the naturally occurring plant sterols and stanols, you can specifically look for phytosterols, which are commercially added to a variety of foods. Many brands now fortify products like orange juice, yogurt, and margarine spreads with these powerful plant compounds. A single serving of these products often contains a therapeutic dose of phytosterols, which actively compete with cholesterol for absorption in your gut. By simply making a different choice in the grocery aisle—like opting for a fortified orange juice brand—you can make a significant and measurable impact on your LDL cholesterol levels without changing your entire diet.