High cholesterol is a common health issue that can lead to serious health problems if left untreated. Fortunately, there are several nutrition tips that can help reduce cholesterol levels and improve overall health. Eating a balanced diet, exercising regularly, and avoiding foods high in added fat and sugar are all important steps to take when trying to lower cholesterol levels. Additionally, certain foods have been found to be beneficial in reducing cholesterol levels. This article will discuss the various nutrition tips for high cholesterol.
Tip #1. Add heart healthy fats such as those found in olive oil, nuts and seeds, avocado or fish (limit total fat to 30% of your calories. If you have a 2000 calorie diet, it would be 400 calories from fat or about 45 gm total (no more than 15 gm from saturated fat).
Tip #2. Add fiber. Including high fiber (plant based) foods like whole grains, beans/lentils, veggies and whole fruit. The recommended intake of daily fiber is about 25-35 gm per day. The average person in the US gets about 15 gm of fiber or less per day. Plant based foods not only contain fibers that help “sweep” out cholesterol but also have properties that prevent us from absorbing additional cholesterol in our foods.
Tip #3. Limit added sugar. Refined carbs can add up fast and increase triglyceride levels. That plays a role in overall heart health. A major source of refined carbs are foods and beverages with added sugar. These foods include sweets, desserts and sugary drinks (including sweetened coffee, soda, sports drinks, smoothies and juice).
Tip #4. Limit your dietary cholesterol. For some people, limiting cholesterol to 200 mg per day or less is helpful. Cholesterol is abundant in foods like egg yolks (limit yolks to 3-4 per week) and organ meats.
Tip #5. Add activity. Add 30 minutes of physical activity most days (about 200 minutes per week). Activity is good for your heart, can help achieve weight loss goals and in some cases, help reduce your “bad” cholesterol levels. Talk to your doctor about what exercises are right for you.
Tip #6. Lose weight if you are not at your goal. If you are not at a healthy weight, modest weight loss (10-15 pounds) is often beneficial. With changes like limiting total fat and added sugar, and adding activity, you should easily achieve this within a few months.
What about supplements? You can also talk to your doctor about including natural supplements like plant sterols/stanols, fiber supplements like psyllium and omega 3 supplements containing DHA and EPA.
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