Last updated on October 20th, 2022 at 07:32 am
Changing what foods you eat can reduce your cholesterol and improve the armada of fats floating through your bloodstream. Adding foods that lower LDL, the harmful cholesterol-carrying particle that contributes to artery-clogging atherosclerosis, is the best way to achieve a low-cholesterol diet.
How to Reduce Cholesterol with Diet?
Quick Jump Table
There are many ways to lower cholesterol naturally. Discover them here!
Heart-healthy lifestyle changes include a diet to reduce your cholesterol. The DASH eating plan is one example. Another is the Therapeutic Lifestyle Changes diet, which recommends that you How to reduce cholesterol in 90 Days,
Total Time: 90 days
Choose healthier fats
You should limit both total fat and saturated fat. Only 25 to 35% of your daily calories should come from dietary fats, and less than 7% of your daily calories should come from saturated fat. Depending upon how many calories you eat per day, here are the maximum amounts of fats that you should eat; Calories per Day – Total Fat – Saturated Fat 1,500 – 42-58 grams – 10 grams 2,000 – 56-78 grams – 13 grams 2,500 – 69-97 grams – 17 grams. Saturated fat is a bad fat because it raises your LDL (bad cholesterol) level more than anything else in your diet.
It is found in some meats, dairy products, chocolate, baked goods, and deep-fried and processed foods. Trans fat is another bad fat; it can raise your LDL and lower your HDL (good cholesterol). Trans fat is mostly in foods made with hydrogenated oils and fats, such as stick margarine, crackers, and french fries. Instead of these bad fats, try healthier fats, such as lean meat, nuts, and unsaturated oils like canola, olive, and safflower oils.
Limit foods with cholesterol
If you are trying to reduce your cholesterol, you should have less than 200 mg a day of cholesterol. Cholesterol is in foods of animal origin, such as liver and other organ meats, egg yolks, shrimp, and whole milk dairy products.
Eat plenty of soluble fibre
Foods high in soluble fibre help prevent your digestive tract from absorbing cholesterol. These foods include 1) Whole-grain cereals, such as oatmeal and oat bran 2) Fruits such as apples, bananas, oranges, pears, and prunes) Legumes such as kidney beans, lentils, chickpeas, black-eyed peas, and lima beans.
Eat lots of fruits and vegetables
A diet rich in fruits and vegetables can increase important cholesterol-lowering compounds in your diet. These compounds, called plant stanol or sterols, work like soluble fibre.
Eat fish that are high in omega-3 fatty acids
These acids won’t reduce your LDL level, but they may help raise your HDL level. They may also protect your heart from blood clots and inflammation and reduce your risk of heart attack. Fish that are an excellent source of omega-3 fatty acids include salmon, tuna (canned or fresh), and mackerel. Try to eat these fish two times a week.
You should try to limit the amount of sodium (salt) that you eat to only 2,300 milligrams (about 1 teaspoon of salt) a day. That includes all the sodium you eat, whether it was added in cooking or at the table, or already present in food products. Limiting salt won’t reduce your cholesterol, but it can lower your risk of heart diseases by helping to lower your blood pressure. You can reduce your sodium by instead choosing low-salt and “no added salt” foods and seasonings at the table or while cooking.
Alcohol adds extra calories, which can lead to weight gain. Being overweight can raise your LDL level and reduce your HDL level. Too much alcohol can also increase your risk of heart diseases because it can raise your blood pressure and triglyceride level. One drink is a glass of wine, beer, or a small amount of hard liquor, and the recommendation is that. 1) Men should have only two drinks containing alcohol a day 2) Women should have only one drink containing alcohol a day.
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How to Reduce Cholesterol? Conclusion.
Your body needs cholesterol. Cholesterol plays a vital role in your ability to build healthy cells, and your body simply couldn’t function without it. But as you’ve probably heard, not all cholesterol is the same.
LDL or “bad cholesterol” can make plaque in your arteries, putting you at risk for hardened arteries (atherosclerosis), heart disease, vascular issues and more. HDL “good cholesterol” actually helps remove that bad cholesterol from your bloodstream.
If you have high cholesterol levels, it usually means you have too much LDL and not enough HDL. High cholesterol levels affect one in every three people. Our above article explained the changes you can make with your diet today to help lower your LDL and increase your HDL.
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