- Some people are turning to Reddit to find out if there are foods to avoid while taking statins.
- Except for grapefruit and grapefruit juice, strictly avoiding certain foods isn’t necessary.
- Instead, focus on a balanced, heart-healthy eating plan low in saturated fat and added sugars.
At some point, we’ve all probably turned to the internet to answer questions about what to eat. Especially if you’re living with a chronic health condition that requires medication, like high cholesterol. For many of us, Reddit is a go-to. Like earlier this year, when one user asked if people taking statins have to strictly avoid certain foods, like pizza, cream cheese or butter, or if it’s OK to enjoy these foods occasionally.
It’s a good question! To get the official answer, we turned to dietitians who work with people with heart disease every day.
Here’s what they told us about the best way to approach heart-healthy eating if you’re taking statins for high cholesterol.
Are There Foods You Should Avoid While Taking a Statin?
For most people on statins, completely avoiding certain foods isn’t necessary. In general, you can enjoy most foods in moderation while taking these cholesterol-lowering medications. That said, there are certain foods you may want to limit. And there is one to avoid altogether.
Processed Meats
“Processed meats like bacon, sausage, hot dogs and deli meats are best eaten sparingly, especially when managing cholesterol,” says Kiran Campbell, RDN. The reason: These foods are often high in saturated fat that can raise harmful LDL cholesterol, which can contribute to heart disease., Not exactly what you’re going for when taking a cholesterol-lowering medication.
If you’re unsure of how processed a meat is, check its ingredient list. “A good rule of thumb: The fewer ingredients and additives, the better for your heart,” Campbell says. Also know that you don’t have to avoid meat altogether. According to Campbell, leaner, less processed meats are a better choice. To find the leanest cuts of fresh meat, the American Heart Association recommends cuts like round, loin or sirloin. In the case of ground meat, look for extra-lean varieties.
High-Saturated-Fat Desserts
Campbell says desserts like pastries, pies, cakes and cookies also make it harder for statins to do their job. Like processed meats, many desserts are high in LDL-raising saturated fat. Overdoing it on these foods can offset some of the cholesterol-lowering gains of taking a statin. That said, the occasional high-fat dessert won’t completely undo your statins’ effects. But it does make sense to reserve these foods for special occasions—especially since their added sugars may spell trouble for your heart health, too (more on this next!).
Sugar-Sweetened Beverages
Heart-healthy eating isn’t just about what’s on your plate. It’s also about what you drink. Much like the excess saturated fat in many desserts, the high sugar content in drinks like soda, lemonade, sugary lattes and sweet tea can negate some of the cholesterol-lowering benefits of taking a statin.
For instance, one study found that people who frequently consumed sugar-sweetened beverages tended to have higher levels of LDL cholesterol, yet lower amounts of protective HDL cholesterol. They were also more likely to have increased levels of a cholesterol-bound protein, called Apo B, which is believed to be an even greater risk factor for heart disease than LDL.
There’s another reason to steer clear of sugary drinks. “Regularly consuming [sugary drinks] also increases your risk for weight gain and diabetes, two major risk factors for heart disease,” Campbell says.
Grapefruit and Grapefruit Juice
Upon receiving your statin prescription, you may have been instructed to strictly avoid grapefruit and its juice. What’s that about? “Grapefruit contains natural compounds that block enzymes in our gut that help break down certain statin medications,” explains Veronica Rouse, MAN, RD. “When these enzymes are blocked, more of the drug enters the bloodstream.” Too much of the medication in your system can lead to unwelcome side effects like muscle pain or liver irritation, says Rouse. At the extreme, it can even be dangerous.
While grapefruit and grapefruit juice are off the menu for people taking statins, that doesn’t mean you can’t enjoy other citrus fruits. Feel free to reach for an orange, tangerine or clementine instead.
Foods to Focus On for High Cholesterol
A statin-friendly eating plan isn’t a list of don’ts. It’s also a list of do’s! Whether you’re taking cholesterol-lowering medication or simply want to eat for better heart health, the following foods deserve a place on your plate.
- Fruits and vegetables: Other than grapefruit, you can fill up on fruits and vegetables to your heart’s content (literally). “Fruits and veggies are the cornerstone of any cholesterol-lowering plan,” says Campbell. “They’re full of vitamins, minerals, antioxidants and plant sterols that support heart and vascular health.” Their soluble fiber content is another bonus. Campbell says it works in tandem with statins to lower LDL cholesterol naturally.
- Beans and lentils: Beans and lentils are practically celebrities in the fiber category—for good reason. Just one half-cup of either of these legumes provides roughly 7 grams of fiber., Even better, they contain a special kind of cholesterol-lowering fiber, called soluble fiber. It works by binding to cholesterol in the digestive tract, helping remove it from the body before it can enter your bloodstream, explains Campbell.
- Unsalted nuts: “Eating a variety of unsalted nuts is recommended when taking statin medications because they contain heart-healthy unsaturated fats that can help improve LDL cholesterol levels,” Rouse says. Get crunching on unsalted pistachios, almonds, walnuts, peanuts or any nut you like.
- Fatty fish: Research shows that omega-3s (the heart-healthy fats in fish like salmon, tuna, mackerel and sardines) help fight inflammation and support overall cardiovascular health. “Adding fatty fish a couple of times per week can help reduce triglycerides while your statin works to lower LDL cholesterol,” Campbell says.
Meal Plan to Try
7-Day Anti-Inflammatory Meal Plan to Help Lower Cholesterol, Created by a Dietitian
Our Expert Take
If you’re taking statins, it can be hard to know how flexible you can—or can’t—be with the foods you eat. While it can be tempting to hit up Reddit for the answers, health professionals are the only ones who can give you the tried-and-true, trusted advice you need. Dietitians agree that when you’re taking a statin, the only things you absolutely have to avoid are grapefruit and grapefruit juice. However, there are a few foods and drinks they recommend limiting, such as processed meats, high-saturated-fat desserts and sugar-sweetened beverages. That doesn’t mean you have to completely eliminate the occasional deli sandwich, cookie or glass of lemonade. Instead, think of them as once-in-a-while additions to a heart-healthy foundation of fruits, vegetables, fatty fish, high-fiber whole grains, beans and legumes.
