Can Diet Alone Help You Lower Cholesterol?
This comprehensive guide will help you understand the importance of diet for managing your cholesterol. The purpose of this article is to give you informed and useful advice, backed up by research and scientific studies . Expect to learn about the role of diet for lowering cholesterol. You will also get tips on how to start, as well as a list with beneficial foods.
What Diet is Important in Lowering Cholesterol?
Maintaining heart health requires that you manage your cholesterol. A high cholesterol level increases your risk for heart disease and stroke. Diet is one of the most important factors that influence cholesterol levels. Healthy eating can help to reduce cholesterol levels and keep them at an acceptable level. According to an American Journal of Clinical Nutrition study , diet can lower LDL (or "bad") cholesterol by as much as 30% .
Get Started with Dietary Modifications to Lower Cholesterol
Understanding what you should include in your diet and what you shouldn't is the first step to lowering cholesterol. Mayo Clinic says it is important to eliminate trans fats from your diet and limit saturated fats. Trans fats are known to increase cholesterol. Include more omega-3 fats and soluble fibre in your diet to help reduce cholesterol.
Cholesterol Lowering Foods
- Oats. A study in the American Journal of Clinical Nutrition found that oats are rich in beta-glucan. This type of fiber helps to reduce LDL cholesterol.
- Salmon and mackerel are rich in Omega-3 fatty acids. They can help lower cholesterol.
- Nuts Almonds, walnuts are rich in heart-healthy fats that reduce cholesterol.
- Avocados contain monounsaturated fatty acids and fibre, which can help to lower LDL cholesterol and increase HDL.
- Vegetables Leafy green vegetables contain a lot of dietary fibre and may help reduce cholesterol.
- Fruits such as apples and oranges contain pectin - a soluble fibre that helps lower LDL cholesterol.
- Beans are high in fiber and good for the heart.
- Garlic: Studies have shown that garlic lowers cholesterol and can prevent blood clots.
- Tofu, soymilk and other foods like these can help reduce LDL cholesterol.
- Whole grains, such as whole grain breads, brown rice and quinoa, can lower cholesterol.
Other Tips to Lower Cholesterol through Diet
It's important to maintain an overall balanced diet, not just certain foods. Consuming a wide variety of healthy foods at the correct proportions is key. This is why portion control is so important. Regular physical activity can also help reduce cholesterol and complement a healthy lifestyle. American Heart Association suggests 150 minutes per week of moderate intensity exercise.
Conclusion
Diet plays an important role in controlling cholesterol levels. Diet alone is not enough to manage cholesterol levels for all, but it's a crucial component that can be the first defense in many cases. You can improve the health of your heart by incorporating healthy foods in your diet, maintaining an active lifestyle and following a well-balanced diet.
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