Lower cholesterol with a healthy diet

Your breakfast egg in the morning is saved! Why? We'll tell you here how your cholesterol is related to your diet.

5 Min

Last updated on 29.12.2025

from Paulina

Contents

"Don't eat so many eggs, it's not good for your cholesterol!" – Have you ever heard this before? It's generally known that high cholesterol isn't good, but why exactly? We've taken a closer look at the topic of "lowering cholesterol" and will explain the difference between good and bad cholesterol, why cholesterol is vital, and how you can lower your cholesterol.

Interesting facts about cholesterol

Cholesterol is a fat-like substance found in almost all cells of a healthy person. As a structural component within cells, cholesterol is essential for life. Furthermore, cholesterol is an important precursor for the formation of vitamin D and hormones (e.g., the sex hormones testosterone and estrogen). It is also required for the production of bile acids for fat digestion .

What many people don't know: A healthy body synthesizes its own cholesterol – precisely the amount needed to perform its functions. Additional cholesterol ingested through food (primarily from animal products) naturally reduces this endogenous production. Nevertheless, consistently high cholesterol intake can have negative health consequences.

"Good" and "bad" cholesterol

You have almost certainly heard of the categorization into "good" and "bad" cholesterol – these are LDL and HDL cholesterol.

To distinguish them: Both are so-called lipoproteins, a combination of fat and protein . Fats and fat-like substances are hydrophobic (water-insoluble). Therefore, lipids like cholesterol can only be transported by the blood if they are bound to a water-soluble substance. The solution: a bond with proteins. Depending on the ratio of fat to protein, a distinction is then made between LDL and HDL cholesterol.

LDL transports cholesterol into the arteries , where it can cause blockages . HDL transports cholesterol to the liver for breakdown . The classification as "good" and "bad" is therefore based on several factors.

LDL cholesterol

LDL cholesterol stands for low-density lipoprotein . It is a lipoprotein with a low density. LDL cholesterol transports the fat-like substance cholesterol from the liver to other cell tissues. It is referred to as "bad" cholesterol because a high LDL level in the blood can lead to the formation of calcification in the arteries.

HDL cholesterol

HDL cholesterol stands for High Density Lipoprotein . It is a high-density lipoprotein that, as "good" cholesterol, transports excess cholesterol back to the liver for breakdown.

VLDL cholesterol

There is a third lipoprotein: VLDL cholesterol . VLDL stands for Very Low Density Lipoprotein . It is the precursor to LDL cholesterol and its function is to transport triglycerides (other blood fats) from the liver to other cells.

Risk factors

Understood everything so far? Great. Now let's get to the problem when it comes to vital cholesterol: elevated blood lipid levels . If you have too much cholesterol in your blood due to a stressful daily routine combined with an unhealthy diet – either too much LDL cholesterol or too high a total cholesterol level – then, to put it simply: it's harmful .

As a substance transported through the blood to the cells, excess cholesterol combines with other substances to form plaque , which accumulates in the blood vessels over time. The result: narrowed and blocked arteries, also known as arteriosclerosis . Elevated blood lipid levels are a risk factor for heart attack or stroke and contribute significantly to coronary artery disease.

Elevated cholesterol levels

But how do you measure cholesterol levels, and which values are too high? A simple prick of the fingertip is all it takes to measure cholesterol with a suitable device. The blood lipid levels are displayed within a very short time. As is often the case, the definition of a "normal" value is individual. This is partly because different people have different risks of cardiovascular disease. Nevertheless, the German Nutrition Society (DGE) has established reference values that can be used as a guideline.

Gender	LDL cholesterol	HDL cholesterol	Total cholesterol
Women	> 200 mg/dl	40-60 mg/dl	> 250 mg/dl
Men	> 200 mg/dl	40-60 mg/dl	> 250 mg/dl

The consequence ? High cholesterol levels can lead to hardening of the arteries , thus increasing the risk of cardiovascular disease. Statins (drugs and so-called HMG-CoA reductase inhibitors, also known as cholesterol synthesis enzyme inhibitors) are often used to lower cholesterol and blood lipids. However, diet can also help with high cholesterol levels. More on this in the next section.

Here's how you can lower your cholesterol

A quick prick of the fingertip, a glance at the chart, and the diagnosis is clear: cholesterol levels are too high. But what can you do to lower your cholesterol? The good news is that cholesterol levels can be positively influenced by diet. Besides quitting smoking and getting plenty of exercise, a balanced diet is the foundation for healthy blood lipid levels . Some foods increase the level of "bad" LDL cholesterol, while others lower total cholesterol. Therefore, many patients suffering from calcified blood vessel walls and cardiovascular disease are advised to change their diet.

Tip

Maintaining a healthy weight drastically reduces the risk of cardiovascular disease and heart attacks. Our warmest recommendation: A Balance Shake in your favorite flavor. As a complete meal replacement, it helps you reach your ideal weight if you are overweight.1 Even after just a few weeks, a change in diet combined with an active, healthy lifestyle and sufficient exercise can lead to initial success!

These foods lower cholesterol levels

A dietary change towards a low-cholesterol diet is based on the Mediterranean diet, which is rich in fiber . The following foods are suitable for a low-cholesterol diet and are particularly beneficial for cholesterol levels:

fruit and vegetables
Grains and whole grain products
Legumes such as lentils, chickpeas and beans
Nuts and seeds
Fish and marine animals

Cinnamon also contributes to normal blood lipid levels . Therefore, you'll find this ingredient in our Blood Sugar Balance capsules to support your cholesterol levels.

These are the foods you should avoid if you have high cholesterol.

Generally speaking, high-fat foods , especially those of animal origin, often contain large amounts of cholesterol. The German Nutrition Society (DGE) recommends a fat intake of 30 to 35 percent for adults (of which saturated fatty acids should not exceed 10 percent). Therefore, if you have elevated cholesterol levels, you should avoid the following foods and consume them only in small quantities.

butter
Fatty meat
chicken egg

Did you know?

Eating a boiled egg for breakfast is unproblematic in a healthy person because it reduces the body's own egg production.

You've probably already understood that healthy fats are key to a cholesterol-lowering , balanced diet and healthy weight loss . You should reduce your intake of animal and saturated fats and instead focus on unsaturated fats, mostly of plant origin (such as olive oil).

Tips for lowering cholesterol

1

Integrate sufficient exercise into everyday life

2

Reduce and avoid stress

3

Use spices and herbs instead of salt for seasoning.

4

Drink no or very little alcohol

5

Quitting smoking

6

Buy low-fat foods and lean meat

7

Use oils with a low proportion of saturated fatty acids, e.g. sunflower or linseed oil.

8

Cook dishes instead of frying them.

Cholesterol: The most important points summarized

What we've learned : Cholesterol is a fat-like substance that plays vital roles in the human body, serving as a building block of all cell membranes, a precursor to vitamin D and hormones, and a precursor to bile acids. You can lower your cholesterol with certain foods such as fish, fruits and vegetables, legumes, nuts and seeds, a dietary change towards a healthy, balanced diet (no smoking, little alcohol), and exercise.

FAQ about cholesterol

Everything you need to know about cholesterol is summarized here:

What are normal cholesterol levels?

In a person with a low risk of heart disease, the LDL level should be below 115 mg/dl. The level of "good" HDL cholesterol should be between 40 and 60 mg/dl. Overall, the cholesterol level should not exceed 200 mg/dl.

Which cholesterol level is too high?

Putting two and two together, LDL levels above 115 mg/dl and a total cholesterol level above 200 mg/dl are classified as high.

How can you lower your cholesterol level?

The easiest way to lower cholesterol is through a balanced diet. The Mediterranean diet is a prime example of a low-cholesterol diet.

Which foods lower cholesterol?

Foods that help lower cholesterol are predominantly plant-based: these include fruits and vegetables, grains, legumes, nuts, and seeds. Fish also contributes to lowering blood lipid levels.

How do you eat a low-cholesterol diet?

Simply put: Include complex carbohydrates, healthy fats, and high-quality protein in your diet. Fresh preparation is key!

What should you avoid eating if you have high cholesterol?

If your cholesterol levels are high, you should avoid fatty foods for a while. Foods like fatty meats, butter and cream, as well as eggs, contribute to elevated cholesterol levels.

How can I lower my cholesterol without medication?

Medication is often unnecessary for high cholesterol. Switching to a balanced, whole-food diet is the simplest way to positively influence cholesterol levels. However, if you suffer from high cholesterol, you should always consult your doctor.

¹ To lose weight, you must replace two daily meals with SHEKO Shakes as part of a calorie-reduced, varied and balanced diet with sufficient fluid intake.