How to Reduce Cholesterol with Diet?
High cholesterol
Discover how easy dietary and lifestyle changes can help lower your cholesterol and improve your health.
Cholesterol is a waxy, fat-like substance produced by the liver that is essential for the proper functioning of our body. However, high levels of cholesterol in the blood can lead to severe health problems, such as heart disease and stroke. Fortunately, you can reduce cholesterol with a balanced diet. Let's look at ways to reduce cholesterol with diet and lifestyle changes.
What is a Healthy Range for Cholesterol?
The first step is understanding the cholesterol health range. Total cholesterol levels should be less than 5 mmol/L. Low-density lipoprotein (LDL), the unhealthy cholesterol, should be below 3 mmol/L, and high-density lipoprotein (HDL), the healthy cholesterol, should be above 1 mmol/L for men and above 1.2 mmol/L for women. Anything above these levels can lead to problems.
Incorporate Healthy Fats in the Diet
Incorporating healthy fats into the diet is essential for reducing cholesterol levels. Monounsaturated fats, such as those found in olive oil, avocados, and nuts, can help lower LDL cholesterol levels. Foods rich in omega-3s, such as fatty fish, flaxseed, and chia seeds, can also help lower cholesterol. On the other hand, saturated fats and hydrogenated fats should be avoided as they can increase LDL cholesterol levels.
Follow the Mediterranean Diet
Following the Mediterranean diet is an excellent way to reduce cholesterol levels. The Mediterranean diet is rich in fruits, vegetables, whole grains, and lean protein sources such as fish and poultry. It is also high in monounsaturated fats and low in saturated and hydrogenated fats, making it an ideal cholesterol-lowering diet. Studies have shown that the Mediterranean diet can substantially reduce LDL cholesterol levels.
Increase Fibre Intake
Increasing soluble fibre intake can help lower cholesterol levels. Soluble fibre is found in oats, beans, fruits, and vegetables. It works by reducing the absorption of cholesterol in the bloodstream. Aim for at least 30 grams of fibre daily for optimal cholesterol-lowering benefits.
Make Sustainable Lifestyle Changes
In addition, making lifestyle changes is equally essential in reducing cholesterol levels. Maintaining a healthy weight, regular exercise, quitting smoking, and reducing alcohol intake are all lifestyle changes that can help reduce cholesterol levels. Physical activity can help raise HDL levels, which can help lower the "bad" cholesterol. Quitting smoking can help improve HDL levels, while reducing alcohol intake can help lower LDL levels. Additionally, plant stanols or sterols can also help lower cholesterol levels by blocking cholesterol absorption.
Final Thoughts
Reducing cholesterol is essential for keeping the heart healthy and maintaining good health overall. By incorporating healthy fats, following a Mediterranean diet, increasing fibre intake, and making lifestyle changes, you can lower your cholesterol levels and reduce the risk of heart problems. It is also important to consult with a qualified healthcare professional before making any significant changes to your diet or lifestyle, especially if you have pre-existing health conditions. Remember, small changes can significantly improve your cholesterol levels and overall health.
Further Reading:
Is the Mediterranean Diet a Good Weight Loss Option?
NHS: What is High Cholesterol?
BHF: Reducing Your High Cholesterol
Disclaimer: This content is provided solely for information and educational purposes and is not intended to be personal dietary or medical advice. Consult a registered dietitian or other qualified healthcare professional if you have any questions. Never disregard professional medical advice or delay seeking it because of something you have read.
