Cholesterol-Lowering Diet Plan, How to Lower Cholesterol with Diet, Therapeutic Lifestyle Changes Diet or TLC Diet.
Table of Contents
What is Cholesterol?
Cholesterol is a waxy substance that is created by the liver. It is important for human health, but too much can lead to heart disease and stroke.
There are three different kinds of cholesterol: high-density lipoprotein (HDL), low-density lipoprotein (LDL), and very-low-density lipoprotein (VLDL).
Choose Healthier Fats
You should eat no more than 35% of your daily calories from fat (less than 7% from saturated fat), with less than 10% of your calories coming from saturated fat. The following table sets limits for how much fat you should eat each day, depending on how many calories you need to maintain a healthy weight.
|Calories Per Day||Total Fat||Saturated Fat|
|1,500||42-58 grams||10 grams|
|2,000||56-78 grams||13 grams|
|2,500||69-97 grams||17 grams|
Eat Plenty of Soluble Fiber
Foods high in soluble fiber help avoid the digestive tract from absorbing cholesterol. These foods include:
- Whole-grain cereals for example oatmeal and oat bran
- Fruits for instance apples, bananas, oranges, pears, and prunes
- Legumes such as kidney beans, chickpeas, lentils, black-eyed peas, and lima beans
High salt intake is a common cause of high blood pressure, and high blood pressure is one of the leading causes of other serious diseases.
In a study of more than 2,000 people, those who ate the most salt had a significantly higher risk of heart failure than those with the lowest salt intake. You should not eat salt more than 2,300 milligrams (about 1 teaspoon of salt) a day.
Alcohol is a diuretic, meaning it causes the body to urinate more than it would naturally. Alcoholic beverages also contain many calories that can lead to weight gain and a higher chance of developing Type 2 diabetes. Studies have shown that heavy alcohol consumption can increase the risk of liver disease and other forms of cancer, including colorectal cancer.
Below are some ideas for meals that may help improve cholesterol levels:
- Try apple and peanut butter on whole-grain toast.
- Cinnamon oats and low-fat plain Greek yogurt.
- Eat oatmeal with blueberries and almonds.
- Vegetables and hummus in whole grain pita.
- Mediterranean vegetable stew with barley.
- Kale salad topped with edamame and avocado.
- Poached salmon with asparagus and brown rice.
- Lentil stew with salsa verde.
- Whole wheat pasta with chicken and brussels sprouts tossed in olive oil.
Try the following snacks in moderation as part of a cholesterol-lowering diet:
- Fresh or frozen fruits.
- Raw vegetables dipped in hummus or guacamole.
- Whole-grain pretzels or crackers.
- Roasted chickpeas or edamame.
- Rye crisps with tuna.
- Low fat or fat-free yogurt.
- A handful of pistachios or another nut.
- Apple slices with almond butter.
- A granola bar made from oats, nuts, and dried fruit.
Foods to Avoid
You have must minimize foods that raise blood cholesterol.
The AHA recommends reducing the amount of saturated and Trans fats in your diet to lower cholesterol and heart disease risk.
To reduce levels of “bad” cholesterol, limit the intake of the following risky foods, which contain high levels of saturated and Trans fats:
- Fatty meat, such as lamb and pork
- Organ meats.
- Lard and shortening.
- Butter and cream.
- Palm oil.
- Hydrogenated vegetable oils.
- Cakes and donuts.
- Potato chips.
- Fried foods.
- Full-fat dairy products.
- Cholesterol-rich foods like egg yolks.
Keeping LDL cholesterol levels low is important for you, as it decreases your risk of serious heart disease and stroke.
You can do this by maintaining a healthy diet. A healthy diet includes high-fiber fruits and vegetables, unprocessed soy, nuts, whole grains, fatty fish, and the occasional dark chocolate treat.
It is also important to make a boundary about the intake of foods high in saturated fat, as these can increase LDL cholesterol levels and the risk of heart disease, diabetics, stroke, and obesity.
Hope this Cholesterol-Lowering Diet Plan will help you to lower your Cholesterol level.