Approximately 71 million Americans (more than 20%) have high cholesterol. Your diet is very important if you're trying to lower yours. Follow these heart-healthy guidelines:
• Eat whole grains and beans. They're high in soluble fiber, which basically binds to the cholesterol you eat so that it passes out of your body instead of sticking around to clog up your arteries.
• Eat a variety of fruits and vegetables. Some fruits and veggies contain lots of soluble fiber, while others contain more insoluble fiber (which is also good for you but doesn't affect cholesterol). Eat a variety of fruits and veggies so you get plenty of both kinds of fiber.
• Eat vegetable oils, nuts, and seeds. The monounsaturated fats in these foods can lower your LDL cholesterol, aka bad cholesterol. Walnuts, almonds, macadamia nuts, pecans, pumpkin seeds, chia seeds, and flax seeds are all good choices.
• Eat fatty fish, nuts, and avocado. "Omega-3 fatty acids may help raise HDL cholesterol, which is your good cholesterol," says Keri Gans, a New York-based registered dietitian and the author of The Small Change Diet. Salmon is great for Omega-3s, but so are lots of other fish like trout, mackerel, and sardines.
• Limit fatty animal products, such as whole milk, processed meats, and high-fat cuts of red meat. Saturated fat, present in all those foods, has long been considered a major threat to heart health because it can raise the amount of cholesterol in your blood. Recent research questions that wisdom, but Gans says she still follows American Heart Association guidelines. "I still advise my patients to limit saturated fats," she told BuzzFeed. Play it safe by keeping plenty of variety in your diet and not relying solely on animal-based foods for your protein.
2.Apple and Chicken Egg White Omelet
3.Curry Roasted Vegetable and Avocado Naan-Wich
4.Black Bean and Corn Burger
6.Thai Chicken Crunch Wraps
7.Farro Salad with Oven-Roasted Grapes and Autumn Greens
8.Honey Mustard Salmon with Shaved Brussels Sprout Salad
9.Trout Salad with Citrus and Radishes
10.Lentil and Bulgur Soup
11.Almond-Crusted Chicken Strips
12.Roasted Vegetable Salad with Garlic Dressing + Toasted Pepitas
13.Curry Tofu Tacos with Pintos & Kale Slaw
14.Curried Quinoa with Spinach and Almonds
16.Italian Orzo Spinach Soup
17.Dark Chocolate Brown Rice Pudding
Focusing on specific foods to control your cholesterol is smart, but it's not everything. Maintaining a healthy weight and exercising regularly are also important, Gans says. And everyone's different, so speak to your doctor about what's best for you.
plenty of vegetables, fruit and wholegrains. a variety of healthy protein-rich foods (especially fish and seafood), legumes (such as beans and lentils), nuts and seeds. Smaller amounts of eggs and lean poultry can also be included in a heart-healthy eating pattern.
Easy to make and low in saturated fat, salt and sugar, this recipe is another great way to incorporate fish into your diet – perfect for a weeknight meal. Throw it together in just 10 minutes and enjoy this easy, warming and healthy dish.
Golden milk, also known as turmeric milk, is a common Indian drink that has recently been gaining popularity in western cultures due to many health claims.
Potatoes are rich in soluble fibre, which can be consumed by high cholesterol patients without any confusion. Consuming potatoes not only maintains the cholesterol level, but the body also gets many health benefits.
If you have high cholesterol, pasta doesn't have to be completely off-limits. By choosing healthy noodle alternatives and other heart-healthy ingredients, you can make cholesterol-friendly pasta dishes. Try to steer clear of high-fat cheeses and meats. Instead, opt for low-fat and lean varieties.
The plan should include plenty of lean protein, vegetables, fruits and whole grains. Limit high-fat foods such as red meat, cheese and baked goods. Also limit foods that are high in sodium such as sandwiches, pizza, soup and processed foods. Cut back on foods and drinks with added sugar too.
While meat can be a part of a healthy diet, not all sources are created equal. The leanest and healthiest meats to eat include poultry, pork, fish, and seafood. Eating a balanced diet is one of the keys to a healthy lifestyle, which means choosing various foods from different food groups, like proteins.
Cholesterol medications such as statins may be the fastest way to lower cholesterol for some people – usually within 6 to 8 weeks. This allows a person to quickly reduce their heart disease risk while cultivating a healthy lifestyle.
A 2021 study investigating the role of hydration for metabolic health in older adults found that hydration was associated with higher HDL cholesterol concentrations. This suggests that in addition to being a healthy beverage option, drinking water may help to control cholesterol levels.
Saturated fats, found primarily in red meat and full-fat dairy products, raise your total cholesterol. Decreasing your consumption of saturated fats can reduce your low-density lipoprotein (LDL) cholesterol — the "bad" cholesterol.
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