How to Reduce Cholesterol Through Diet

How to Reduce Cholesterol Through Diet

Also known as: TLC Diet, Therapeutic Lifestyle Changes Diet, Low Cholesterol Diet

What is a cholesterol profile?

For your body to function correctly, it needs cholesterol. However, an excess of it can adhere to the artery walls in your blood, causing them to constrict or even block. You run the chance of developing cardiac problems such as coronary artery disease.


Lipoproteins are the type of proteins that carry cholesterol through the blood. Sometimes referred to as the "bad" cholesterol, LDL is one form. There is a build-up of cholesterol in your arteries as a result of a high LDL level. Sometimes referred to as the "good" cholesterol, HDL is a different kind. It returns cholesterol to your liver from other areas of your body. The cholesterol is then eliminated from your body by your liver.

What are the methods of treating elevated cholesterol?

Medication and lifestyle modifications that promote heart health are the therapies for high cholesterol. The dietary adjustments, weight control, and regular exercise are all part of the new way of living.

How can my diet help lower my cholesterol?

Dietary adjustments that reduce cholesterol are part of heart-healthy lifestyle choices. One such diet is the DASH regimen. The Therapeutic Lifestyle Changes diet is another; it suggests that you

Select fats that are healthier.Both total fat and saturated fat should be kept to a minimum. Dietary fats should make up no more than 25 to 35% of your daily calories, and saturated fat should make up no more than 7%. The maximum amounts of fats you should eat vary depending on how many calories you consume each day:

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

 

Because it causes your LDL (bad cholesterol) level to rise more than any other fat in your diet, saturated fat is considered a harmful fat. Some meats, dairy products, chocolate, baked goods, deep-fried foods, and processed foods include it.

Another unhealthy lipid that can decrease HDL (good cholesterol) and increase LDL is trans fat. The majority of foods containing hydrogenated oils and fats, like french fries, crackers, and stick margarine, contain trans fat.

Try healthier fats like nuts, lean meat, and unsaturated oils like safflower, olive, and canola oils in place of these toxic fats.

Eat less high-cholesterol foods. You should consume fewer than 200 mg of cholesterol each day if you are attempting to reduce your cholesterol. Foods of animal origin, including whole milk dairy products, egg yolks, prawns, and liver and other organ meats, contain cholesterol.

Consume a lot of soluble fibre. Soluble fiber-rich foods aid in preventing the absorption of cholesterol by your digestive system. Among these foods are:

• cereals made from whole grains, such oat bran and muesli
• fruits include prunes, pears, oranges, bananas, and apples
• legumes like lima beans, kidney beans, chickpeas, and black-eyed peas 

Consume a lot of fruits and veggies. Consuming a diet high in fruits and vegetables can raise the amount of key components in your diet that reduce cholesterol. Similar to soluble fibre, these substances are referred to as plant stanols or sterols.

Consume omega-3 fatty acid-rich seafood. While these acids might help increase your HDL level, they won't lower your LDL level. They might also lower your chance of a heart attack and shield your heart against inflammation and blood clots. Mackerel, salmon, and canned or fresh tuna are fish that are high in omega-3 fatty acids. Aim for twice-weekly consumption of these fish.

Restrict salt intake. Ideally, you should aim to consume no more than 2,300 milligrammes (or one teaspoon) of sodium (salt) each day. That covers all of the sodium you consume, regardless of whether it was added during preparation, served at the table, or was already in food items. Reducing salt intake can help lower blood pressure, which can reduce the risk of heart disease even though it won't cut cholesterol. Instead, choose low-sodium and "no added salt" foods and seasonings when cooking or at the table to cut down on your sodium intake.

Limit your alcohol intake. Alcohol increases caloric intake, which might result in weight gain. You may have lower HDL and higher LDL levels if you are overweight. Because alcohol can raise blood pressure and lipid levels, consuming too much of it can also increase your risk of heart disease. A glass of wine, beer, or a small amount of hard liquor counts as one drink. It is advised that:

• Men should limit their daily alcohol consumption to two drinks.
• Women ought to limit their daily alcohol consumption to one drink.

You can determine the amount of fat, saturated fat, cholesterol, fibre, and sodium in the items you purchase by reading the nutrition labels.