The Impact of Diet on Cholesterol Levels
High cholesterol is a major risk factor for heart disease. The good news is that diet and lifestyle changes can help lower cholesterol and improve heart health. Eating foods low in saturated fat and cholesterol while increasing fiber, vegetables, and anti-inflammatory foods can all contribute to reduced cholesterol.
One of the most effective dietary approaches for lowering cholesterol is adopting a Mediterranean-style eating pattern. Following a Mediterranean diet has been clinically shown to reduce LDL (bad) cholesterol and improve HDL (good) cholesterol and triglycerides.
Benefits of the Mediterranean Diet
The Mediterranean diet emphasizes:
Plant-based foods
Fruits, vegetables, whole grains, legumes, nuts, and seeds
Healthy fats
Olive oil, avocados, fatty fish like salmon and sardines
Herbs and spices
Garlic, basil, cinnamon, thyme, rosemary
Fish and seafood
Salmon, tuna, shrimp, trout, mussels
Poultry, eggs, cheese, and yogurt
In moderation
Limited red meat and sweets
Small portions a few times a month
7-Day Meal Plan to Lower Cholesterol
Here is a sample Mediterranean diet meal plan aimed at lowering LDL cholesterol and raising HDL cholesterol through dietary choices:
Day 1
Breakfast: Greek yogurt topped with sliced almonds and fresh berries Lunch: Salad with grilled chicken, feta cheese, veggies, olive oil vinaigrette Dinner: Baked salmon with herb quinoa and roasted asparagus Snack: Hummus with raw veggies or whole grain crackersDay 2
Breakfast: Oatmeal made with almond milk, cinnamon, almonds Lunch: Grilled chicken pita with tzatziki sauce, tomato, onion, feta Dinner: Veggie and bean stir fry over brown rice Snack: Guacamole with carrots and celery sticksDay 3
Breakfast: Egg white omelet with spinach and goat cheese Lunch: Farro and chickpea salad with olive oil lemon dressing Dinner: Grilled shrimp kebabs with herb quinoa and roasted veggies Snack: Plain nonfat Greek yogurt with berries and sliced almondsDay 4
Breakfast: Whole grain toast with smashed avocado and smoked salmon Lunch: Lentil vegetable soup Dinner: Baked cod with tomato relish over brown rice Snack: Hard boiled egg and raw veggiesDay 5
Breakfast: Whole grain cereal with almond milk and banana Lunch: Grilled chicken sandwich on whole grain bread with roasted red pepper hummus Dinner: Zucchini noodles with basil pesto, chickpeas, and Parmesan Snack: Cottage cheese with mixed berriesDay 6
Breakfast: Veggie omelet with goat cheese and side of melon Lunch: Tuna salad stuffed tomato with crackers or whole grain toast Dinner: Turkey meatballs with whole wheat pasta and marinara sauce Snack: Plain nonfat Greek yogurt with toasted walnuts and cinnamonDay 7
Breakfast: Overnight oats with chia seeds, almond milk, and berries Lunch: Quinoa tabbouleh salad stuffed in whole grain pita Dinner: Sheet pan chicken fajitas with peppers and onions over brown rice Snack: Hard boiled egg and raw carrots with hummusTips to Lower Cholesterol Through Diet
In addition to the Mediterranean diet, these diet tips can also help reduce LDL and total cholesterol:
Eat More Fiber
Aim for 25-30 grams of fiber daily from fruits, vegetables, whole grains, legumes, nuts and seeds.
Choose Healthy Fats
Use extra virgin olive oil as your main cooking oil and avocados, nuts, seeds and fatty fish as sources of heart-healthy unsaturated fats.
Increase Plant Sterols and Stanols
Eat more nuts, seeds, whole grains, fruits and vegetables to get at least 2 grams per day of plant sterols and stanols that help block cholesterol absorption.
Eat Less Saturated and Trans Fat
Limit red meat, full-fat dairy, fried foods, baked goods, and packaged snacks which tend to be high in saturated fat and trans fats that raise LDL.
Reduce Excess Weight
Losing as little as 5-10 pounds can help improve cholesterol levels, especially when combined with a healthy diet low in sugar and refined carbs.
Exercise Regularly
Aim for 150 minutes per week of moderate activity like brisk walking which can help boost HDL cholesterol and lower LDL.
Foods to Eat More Of
Fill your diet with these foods shown to lower LDL cholesterol:
Oats
Soluble fiber in oatmeal reduces total and LDL cholesterol. Enjoy oatmeal, oat bran or granola for breakfast.
Nuts like Almonds, Walnuts and Pecans
Eating nuts daily has been shown to lower LDL while raising HDL. Enjoy them as snacks or sprinkled on salads or yogurt.
Fatty Fish
Salmon, tuna, sardines and other fatty fish are high in omega-3 fats that reduce inflammation and lower triglycerides.
Beans
Kidney beans, chickpeas, lentils and other legumes are loaded with cholesterol-lowering soluble fiber.
Avocados
The monounsaturated fats in avocado can help reduce LDL cholesterol when eaten in moderation.
Green Tea or Black Tea
Drinking tea may help lower LDL cholesterol. Choose freshly brewed teas over bottled.
Foods to Limit
Cut back on these foods linked to higher LDL cholesterol:
Full-Fat Dairy
Products like cheese, whole milk, cream and butter are high in saturated fat. Switch to low-fat or nonfat versions.
Red and Processed Meats
Reducing consumption of beef, pork, sausage, bacon and processed meats can help lower saturated fat.
Packaged Baked Goods
Limit cookies, cakes, muffins, pies and other sources of trans fats from partially hydrogenated oil.
Palm and Coconut Oil
Although plant-based, these tropical oils are extremely high in saturated fat.
Fried Foods
Fried items absorb a lot of oil, so cut back on fried chicken, french fries, fried shrimp, etc.
Achieving Long-Term Changes
Adopting a Mediterranean style, plant-based diet can help lower LDL cholesterol. But making lasting changes involves more than just a 7-day meal plan. Focus on these habits for long-term improvement in cholesterol levels:
Make Gradual Changes
Dont expect to totally transform your diet overnight. Make incremental changes like adding more vegetables each day.
Incorporate Things You Enjoy
Find tasty ways to prepare new heart-healthy foods like salmon, beans, avocado and nuts so your diet feels satisfying.
Allow Occasional Indulgences
Depriving yourself completely can backfire. Enjoy treats like red wine or dark chocolate in moderation.
Check Cholesterol Regularly
Get your cholesterol tested again in 6 months to confirm your levels are trending in the right direction.
Get Support from Your Doctor
Ask your doctor to refer you to a dietitian to help tailor a cholesterol-lowering diet you can realistically stick with.
With commitment to lifestyle changes, its possible to significantly reduce cholesterol through diet. Aim to make heart-healthy eating a way of life by embracing delicious Mediterranean-style recipes that make you feel satisfied and energized.
FAQs
What foods lower LDL cholesterol?
Foods like oats, nuts, avocado, fatty fish, beans, and green tea have been shown to help lower LDL cholesterol levels.
How long does it take to lower cholesterol through diet?
You may see minor improvements in cholesterol levels within a few weeks. But it typically takes at least 3-6 months on a cholesterol-lowering diet to achieve significant measurable results.
Is olive oil good for lowering cholesterol?
Yes, olive oil contains heart-healthy monounsaturated fats that can help raise HDL and lower LDL cholesterol when used in place of saturated fats.
What fruits are good for high cholesterol?
Berries, avocado, grapefruit, and pomegranate provide beneficial plant compounds and fiber that can help reduce cholesterol levels.
How much fiber per day to lower cholesterol?
Aim for 25-30 grams of fiber daily from sources like oats, nuts, beans, fruit, and vegetables to help lower LDL cholesterol.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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