Diet tips to reduce cholesterol

Do you have high cholesterol? High cholesterol is a significant risk factor for heart disease due to its role in the development of   atherosclerosis, a condition where plaque builds up in the arteries, narrowing them and restricting blood flow to the heart. This can lead to complications such as coronary artery diseaseheart attacks, and strokes. It is very important to reduce cholesterol to keep heart healthy. Shanikrupa heartcare centre offers a heart disease treatment without angioplasty and bypass surgery. Our expert doctor advice following diet tips to reduce cholesterol.

1. Increase Soluble Fiber Intake:

– Soluble fiber helps lower LDL (bad) cholesterol by binding to it in the digestive system. – Examples: Oats, oat bran, barley, lentils, beans, fruits (such as apples, oranges, and pears), vegetables (such as Brussels sprouts and carrots), and seeds (such as flaxseeds and chia seeds).

2. Limit Saturated and Trans Fats:

– Saturated and trans fats raise LDL (bad) cholesterol levels. – Examples to limit: Fatty cuts of meat, processed meats (such as sausages and bacon), full-fat dairy products (such as cheese and butter), fried foods, and commercially baked goods (such as cookies, cakes, and pastries).

3. Choose Healthier Fats:

– Replace saturated and trans fats with healthier fats like monounsaturated and polyunsaturated fats, which can help lower LDL cholesterol. – Examples: Avocados, nuts (such as almonds, walnuts, and pistachios), seeds, olive oil, canola oil, and fatty fish (such as salmon, trout, and mackerel).

4. Eat More Plant-Based Foods:

– Plant-based foods are generally low in saturated fats and high in fiber, which can help lower cholesterol levels. – Examples: Fruits, vegetables, whole grains (such as brown rice, quinoa, and whole wheat bread), legumes (such as beans, lentils, and chickpeas), nuts, and seeds.

5. Include Omega-3 Fatty Acids:

– Omega-3 fatty acids can help lower triglyceride levels and reduce inflammation in the body. – Examples: Fatty fish (such as salmon, sardines, and trout), flaxseeds, chia seeds, walnuts, and omega-3 fortified foods (such as eggs and yogurt).

6. Limit Dietary Cholesterol:

– While dietary cholesterol may not impact everyone’s blood cholesterol levels, it’s still advisable to limit intake, especially if you’re sensitive to it. – Examples: Egg yolks, organ meats (such as liver and kidney), shellfish (such as shrimp and lobster), and high-fat dairy products.

7. Choose Low-Fat or Non-Fat Dairy Options:

– Opt for low-fat or non-fat dairy products to reduce intake of saturated fats. – Examples: Skim milk, low-fat yogurt, and reduced-fat cheese.

8. Watch Portion Sizes:

– Controlling portion sizes can help manage calorie intake, which may contribute to weight loss and improved cholesterol levels. – Examples: Use smaller plates, measure serving sizes, and be mindful of portion sizes when eating out.

9. Stay Hydrated with Water:

– Drinking water instead of sugary beverages can help with weight management and overall health, indirectly impacting cholesterol levels. – Example: Drink plain water, herbal teas, or flavored water without added sugars.

10. Limit Added Sugars and Refined Carbohydrates:

– Diets high in added sugars and refined carbohydrates may contribute to weight gain and unfavorable cholesterol profiles. – Examples to limit: Sugary drinks, candy, pastries, white bread, white rice, and sugary cereals. You can lower your cholesterol by implementing additional heart-healthy lifestyle modifications. Shanikrupa heartcare offers the finest alternative treatment for heart blockage called EECP treatment. Maintaining a healthy weight, giving up smoking, and exercising will all assist to keep your heart in good condition. Consult a physician and ask for guidance on maintaining a low cholesterol level. Read More: A Positive Guide to EECP Treatment for Heart Disease: Restoring Hope and Health