Your diet can have a big impact on your cholesterol levels. Consider trying one of these proven diets. If you have high cholesterol, you’ve probably heard about the importance of eating a healthy diet in lowering it. Although you may want to get high-density lipoprotein (HDL, or “good” cholesterol) cholesterol from your diet, your body makes all of the low-density lipoprotein (LDL, or “bad” cholesterol) cholesterol on its own. ) which he needs.

But the typical Western diet is packed with sources of LDL and triglycerides, a fat found in the blood. If you consume too much of it, your cholesterol levels may reach unhealthy levels. Of course, there are other factors that contribute to high cholesterol, such as genetics. But your diet is in your control, and a nutritious, low-cholesterol diet can make a big difference in your overall health.

Your diet can be very important in managing your risk for heart disease. It can also help lower high cholesterol or maintain healthy cholesterol levels throughout your life.

Diets proven to help lower cholesterol

The following diets are not “diets” in the sense that they restrict your food intake or make you hungry all the time, but eating plans that emphasize certain healthy food groups over less healthy options. . Scientific research has also proven that they are helpful in lowering cholesterol levels. If you are looking to manage high cholesterol, consider following one of these diets.

1. The Mediterranean diet

This diet is high in minimally processed plant foods and healthy monounsaturated fats from olive oil, but low in saturated fat, meats, and dairy. It also allows the consumption of small amounts of red wine. A review of studies on the Mediterranean diet published in February 2019 in the journal Circulation Research showed that the diet can help reduce LDL levels and increase HDL levels. The heart health benefits are mainly due to the anti-inflammatory effects of the diet.

If you want to try this diet, go for fresh fruits, vegetables, nuts, beans, and whole grains, with moderate amounts of seafood, lean protein, and dairy.

2. The DASH diet

The Dietary Approaches to Stop Hypertension (DASH) diet is designed to help lower high blood pressure and may also help lower cholesterol levels. It is similar to the Mediterranean diet with an emphasis on fruits, vegetables, whole grains, fish, poultry, and nuts, but it also emphasizes reducing salt intake to help reduce blood pressure. According to a study published in April 2019 in The American Journal of Preventive Medicine, following the DASH diet was associated with a 40% lower risk of heart failure.

3. The vegetarian diet

A vegetarian diet focuses on whole grains, dairy products, eggs, fruits, vegetables, soy products and nuts, without the consumption of meat, poultry or seafood. The vegetarian diet, when consumed over a long period of time is associated with a wide range of health benefits including weight reduction, lowering cholesterol, and low blood pressure. A study published in November 2017 in the journal Critical Reviews in Food Science and Nutrition found that a vegetarian diet lowered cholesterol and lowered the risk of dying from coronary heart disease by 25%.

4. The vegan diet

A vegan diet is a vegetarian diet minus all animal products, including eggs, dairy products, gelatin, and whey. The vegan diet is associated with a weight loss benefit in addition to a reduced risk of heart disease, type 2 diabetes, and early death. A study published in December 2018 in the journal PLoS One found that vegans had lower LDL and triglyceride levels than people who ate meat.

If you want to try a vegetarian or vegan diet, it helps to work with a dietitian to get started. It can teach you the right combinations of foods to eat to get enough protein, calcium, and iron in your diet. Eating one of these healthy diets is a lifestyle change, which can help lower your cholesterol levels and help you feel healthier while staying full.

Sources

The Mediterranean Diet and Cardiovascular Health

Dietary Approaches to Stop Hypertension Diet Concordance and Incident Heart Failure: The Multi-Ethnic Study of Atherosclerosis

Vegetarian, vegan diets and multiple health outcomes: A systematic review with meta-analysis of observational studies

Cardiometabolic risk factors in vegans; A meta-analysis of observational studies

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