{"id":171619,"date":"2026-05-28T21:37:36","date_gmt":"2026-05-28T19:37:36","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/cholesterol-co-jist\/"},"modified":"2026-07-06T07:53:27","modified_gmt":"2026-07-06T05:53:27","slug":"cholesterol-co-jist","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/en\/cholesterol-co-jist\/","title":{"rendered":"What to eat to lower cholesterol levels?"},"content":{"rendered":"<p class=\"wp-block-paragraph\"><a href=\"https:\/\/revolucnicviceni.cz\/en\/vysoky-cholesterol-co-jist\/\">High cholesterol<\/a> is a problem that affects more and more people. But what to eat to maintain <a href=\"https:\/\/revolucnicviceni.cz\/en\/cholesterol-limity\/\">healthy level<\/a>? This article will focus on foods that can help with <a href=\"https:\/\/revolucnicviceni.cz\/en\/potraviny-na-snizeni-cholesterolu-2\/\">lowering cholesterol and<\/a> improving overall health. We will also present you with practical tips on how to include these foods in your diet.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Foods rich in omega-3 fatty acids<\/li>\n<li>Fiber and whole grains<\/li>\n<li>Vegetables and fruits<\/li>\n<li>Nuts and seeds<\/li>\n<li>Olive oil<\/li>\n<li>Foods enriched with sterols and stanols<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><a href=\"https:\/\/revolucnicviceni.cz\/en\/co-jist-na-snizeni-cholesterolu\/\">What foods<\/a> healthy to include in your diet?<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Omega-3 fatty acids<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Omega-3 fatty acids help lower triglyceride levels and improve <a href=\"https:\/\/revolucnicviceni.cz\/en\/zvyseny-cholesterol-co-jist\/\">heart health<\/a>. Great sources include fatty fish like salmon and mackerel, chia seeds, and flax seeds.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Fiber and whole grains<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Fiber helps <a href=\"https:\/\/revolucnicviceni.cz\/en\/co-jist-pro-snizeni-cholesterolu\/\">reduce<\/a> LDL level <a href=\"https:\/\/revolucnicviceni.cz\/en\/potraviny-na-snizeni-cholesterolu\/\">cholesterol (the &quot;bad&quot; one)<\/a>\u201c&quot;). Choose whole grain products that are also filling. Oatmeal, brown rice, quinoa or whole grain bread are ideal choices.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Vegetables and fruits<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Vegetables like broccoli and spinach, and fruits like apples and grapes, contain minerals and antioxidants that contribute to a healthy heart. Try to eat a variety of foods for maximum benefit.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Nuts and seeds<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Nuts, especially walnuts, almonds, and sunflower seeds, are full of healthy fats and fiber. Just be careful with your portions \u2013 a handful a day is enough to achieve a positive effect.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Olive oil<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Use olive oil instead of butter or other fats. It is rich in monounsaturated fats, which help maintain a healthy <a href=\"https:\/\/revolucnicviceni.cz\/en\/snizeni-hladiny-cholesterolu\/\">cholesterol level<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Foods enriched with sterols and stanols<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Some margarines, yogurts, and juices contain plant sterols, which may help <a href=\"https:\/\/revolucnicviceni.cz\/en\/zvyseny-cholesterol-dieta\/\">lower cholesterol levels<\/a>. When choosing them, focus on quality products.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Practical tips to get started<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Think about how to start changing your diet. Create a simple plan that includes the foods mentioned above. For example:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start your morning with oatmeal with fruit and nuts.<\/li>\n<li>Lunch could include quinoa with vegetables and olive oil.<\/li>\n<li>For a snack, have a few almonds or yogurt with fruit.<\/li>\n<li>For dinner, choose grilled salmon with a side dish of roasted vegetables.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Common mistakes when changing your diet<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Lack of diversity:<\/strong> Your diet should be varied so that you get all the necessary nutrients.<\/li>\n<li><strong>Extreme diets:<\/strong> Avoid extreme restrictions, which can be unhealthy and unsustainable.<\/li>\n<li><strong>Forgetting other factors:<\/strong> In addition to diet, exercise and lifestyle are also important.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">When to contact a specialist?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">If you have significant <a href=\"https:\/\/revolucnicviceni.cz\/en\/jidelnicek-pri-zvysenem-cholesterolu\/\">increased cholesterol levels<\/a>, I recommend consulting with a doctor or nutritionist. They can recommend a personalized meal plan that will meet your needs. For more information, visit <a href=\"https:\/\/nemoc-info.cz\/\">this page<\/a>.<\/p>\n\n\n\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Author:<\/strong> Jan Angel<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em><\/em><\/p>\n\n\n\n\n\n<h2 class=\"wp-block-heading\">Related articles<\/h2>\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/limity-cholesterolu\/\">Cholesterol limits: How to manage them and what to watch out for?<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/priciny-zvyseneho-cholesterolu\/\">Causes of High Cholesterol: What You Should Know<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/meric-na-cholesterol\/\">Cholesterol meter: How to use it correctly for your health<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/jidla-na-snizeni-cholesterolu\/\">Foods to Lower Cholesterol: How to Do It Effectively and Deliciously<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Vysok\u00fd cholesterol je probl\u00e9m, kter\u00fd postihuje \u010d\u00edm d\u00e1l v\u00edce lid\u00ed. Co v\u0161ak j\u00edst, abychom si udr\u017eeli zdravou hladinu? Tento \u010dl\u00e1nek se zam\u011b\u0159\u00ed na potraviny, kter\u00e9 mohou pomoci p\u0159i sni\u017eov\u00e1n\u00ed cholesterolu a zlep\u0161ov\u00e1n\u00ed celkov\u00e9ho zdrav\u00ed. P\u0159edstav\u00edme v\u00e1m tak\u00e9 praktick\u00e9 tipy, jak do stravy tyto potraviny za\u0159adit. Potraviny bohat\u00e9 na omega-3 mastn\u00e9 kyseliny Vl\u00e1knina a cel\u00e1 zrna &#8230; <a title=\"What to eat to lower cholesterol levels?\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/en\/cholesterol-co-jist\/\" aria-label=\"Read more about Co j\u00edst na sn\u00ed\u017een\u00ed hladiny cholesterolu?\">Read more<\/a><\/p>","protected":false},"author":2,"featured_media":172650,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[2,14010,16546,1388,308],"tags":[158,1524,798,14044,38,10],"class_list":["post-171619","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-veganstvi-a-zdrava-strava","category-vysoky-cholesterol","category-zdrava-vyziva","category-zdravi","tag-cholesterol","tag-jak-na-to","tag-recepty","tag-snizeni-cholesterolu","tag-vyziva","tag-zdravi"],"better_featured_image":{"id":172650,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Zdrav\u00ed a v\u00fd\u017eiva","caption":"Ilustrace k t\u00e9matu: cholesterol.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/cholesterol-co-jist.webp","filesize":80114,"sizes":{"medium":{"file":"cholesterol-co-jist-300x300.webp","width":300,"height":300,"mime-type":"image\/webp","filesize":13702,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cholesterol-co-jist-300x300.webp"},"thumbnail":{"file":"cholesterol-co-jist-150x150.webp","width":150,"height":150,"mime-type":"image\/webp","filesize":5090,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cholesterol-co-jist-150x150.webp"},"medium_large":{"file":"cholesterol-co-jist-768x768.webp","width":768,"height":768,"mime-type":"image\/webp","filesize":47056,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cholesterol-co-jist-768x768.webp"}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0","keywords":[],"alt":""}},"post":171619,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cholesterol-co-jist.webp"},"acf":{"vimeo_id":null,"content_membership":null},"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO Pro 4.9.10 - aioseo.com -->\n\t<meta name=\"description\" content=\"Vysok\u00fd cholesterol je probl\u00e9m, kter\u00fd postihuje \u010d\u00edm d\u00e1l v\u00edce lid\u00ed. 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