Diets to reduce Cholesterol
In choosing a diet to lower blood cholesterol levels, reading food labels can be very helpful, along with remembering some basic guidelines. Choose foods low in saturated fat and cholesterol. Opt instead for fruits, vegetables, beans, whole grains, or foods that have unsaturated fats. Limit meat, eggs, and dairy products, and consider egg substitutes. Avoid organ meats. Use low fat ice cream or yogurt instead of regular ice cream, skimmed milk instead of whole milk. Bake or grill foods instead of frying them. Avoid processed baked goods and fast food. Use low fat salad dressings. Use olive oil instead of coconut oil or butter.
Specific diet plans can sometimes be beneficial in lowering cholesterol levels, also. The TLC Diet, which stands for Therapeutic Lifestyle Changes Diet, recommends many of the things listed above. It recommends a diet low in saturated fat and cholesterol, and high in fruits, vegetables, and whole grains.
The DASH Diet stands for Dietary Approaches to Stop Hypertension. Since hypertension and high cholesterol can both lead to heart disease, this diet has some similarities to the guidelines listed in the beginning of this article. It also advises dieters to focus on fruits and vegetables and low fat dairy. It recommends lean cuts of meats in moderation, as well as nuts and beans.
The Mediterranean Diet is slightly different. It is based on the cooking style of the Mediterranean region. It contains more fat than the other two plans mentioned, but with a focus on the “good” unsaturated fats, like olive oil. Other fats may come from fish, nuts, and moderate portions of eggs, cheese, and poultry. The Mediterranean Diet also recommends red wine in moderate portions, usually between 5 to 10 ounces (148-296 mL). Not all healthcare providers recommend alcohol to patients, due to the negative health consequences of drinking to excess. However, these amounts of alcohol, especially red wine, have been shown to have heart health benefits in some research studies. If a person has questions about alcohol recommendations for his or her specific case, he or she should discuss it with a healthcare provider. Keep in mind that the main focus of the Mediterranean Diet, however, is still fruits, vegetables, whole grains, and beans.
These diets all have large aspects in common, and they all seem to help people lower their cholesterol and improve their heart health.
Lowering blood cholesterol to healthy levels with tools such as diet is very important. It can decrease a person’s risk of heart disease and stroke and prolong their life. Diet may need to be used in combination with other changes, such as exercise, stopping smoking, or medication to get cholesterol levels into a healthy range. Adopt a healthy diet and lifestyle, but also consult periodically with a healthcare provider for more details and information, as recommendations may vary for each person’s individual situation and set of risk factors (age, gender, blood pressure, other health history, and so forth). The combination of healthy lifestyle changes, treatment by a healthcare provider, and diet should improve overall heart health for a happier, healthier life.
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