Diet Plan If You Have High Cholesterol
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Five to 10 grams or more of soluble fiber a day decreases your ldl cholesterol.
Diet plan if you have high cholesterol. You ll choose high fiber foods like oatmeal and oat bran fish and other foods loaded with omega 3 fatty acids nuts like walnuts and almonds and olive oil to help lower cholesterol. Your lifestyle and diet can play a role in managing cholesterol but genetics are also a factor. To reduce risk there are several lifestyle changes we can make like increasing exercise and focusing on a diet that is high in fiber and healthy unsaturated fats think olive oil salmon and nuts and seeds while limiting excess sugar and saturated or trans fats.
Eating more fiber and healthy fats and lots of fruits vegetables and whole grains while limiting saturated fat and refined grains may help. A heart healthy diet is usually best when it comes to reducing your cholesterol levels. To lower your cholesterol limit foods with saturated fats like red meat processed meats such as hot dogs and sausage and cheese and other high fat dairy items and instead go for leaner white meat like chicken and turkey and plant based protein options like tofu and beans and switch over to low fat dairy products.
Choose lower fat dairy products with no added sugar. Soluble fiber is also found in such foods as kidney beans brussels sprouts apples and pears. And opt for lean cuts of meat poultry and fish.
Continue to limit unhealthy fats such as those in red meat and full fat dairy and choose. Soluble fiber can reduce the absorption of cholesterol into your bloodstream. A good rule of thumb for getting ample fiber at each meal is to fill half your plate with non starchy vegetables anything from artichokes and asparagus to turnips and zucchini.
Add more vegetarian options like beans lentils tofu and nuts to your weekly meal plans. This type of diet emphasises fruits vegetables whole grains poultry fish nuts and nontropical vegetable. Look for whole grain breads barley oats including oatmeal quinoa brown rice bulgur farro etc.
What s more soluble fiber found in foods like beans apples and oatmeal helps lower ldl cholesterol and keep blood glucose levels steady. If you also have high cholesterol this diet will still work for you with just a few small modifications. Plus losing weight if you re overweight can positively improve your cholesterol so we set this plan at 1 500 calories which is.
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