There are many diets that can lower your cholesterol, but which ones work the best? This article will discuss six of the most popular and effective ways to reduce cholesterol levels. It’s important to talk to a doctor before starting any new eating plan but the intention is that you will be able to find the best diet for you. There is no “one size fits all” with dieting.
It’ll also demonstrate what foods you should eat and avoid if you want to try a specific diet for yourself.
What is cholesterol?
Cholesterol is a waxy, fat-like substance found in the walls of your cells. It’s made up of two molecules: Cholesterol (CHOL) and phospholipids (PL). It helps keep your cells’ membranes intact, and it also carries fat molecules to the cell surface where they can be used for energy.
It is vital to understand the difference of cholesterol and lipids. Cholesterol is made by the liver and found in animal based food, while lipids are a type of fat that our bodies need for proper functioning. It’s important to know which foods you should consume because they can either help or hinder your blood lipid levels, including high cholesterol.
Foods to improve your cholesterol
Beans are a very versatile food. Eating beans can help to lower cholesterol levels and improve heart health, in addition to being high in fiber, protein, iron and other nutrients that promote good health.
Studies show that eating nuts can lower LDL’s by 5% (on the order), and using liquid vegetable oils instead of butter, lard or shortening when cooking helps lower LDL. Plant sterols are 2g of plant sterols or stanols a day.
Oatmeal, oat bran and high-fiber foods
Oatmeal, oat bran and high-fiber foods are great sources of cholesterol because they help to lower bad cholesterol levels in the body.
Fish and omega-3 fatty acids
A diet rich in fish and omega-3 fatty acids is one of the best diets for high cholesterol.
Fish are a great source of protein, healthy fats, vitamins A & D as well as omega-3 fatty acids.
Omega-3s are essential for improving cholesterol levels, preventing heart disease and reducing inflammation in the body.
Eating fish at least once a week is a great way to reduce cholesterol and improve your overall health.
Almonds and other nuts
Almonds are one of the best foods for high cholesterol because they contain unsaturated fats. Monounsaturated and polyunsaturated fats can help to reduce inflammation, which is a risk factor for heart disease.
DASH Diet
The DASH Diet is a diet plan that focuses on eating more fruits, vegetables, and low-fat dairy foods while limiting sugar-sweetened beverages and processed food. The DASH diet is also low in saturated fat and sodium, but high in calcium. It is a dietary plan that has been shown to have positive effects on the risk of heart disease. It’s recommended by the National Cholesterol Education Program and was created in 1989 by Wolever, Jenkins, and Willett.
It emphasizes high intake of fruits (at least five servings), vegetables (eight or more daily servings), low-fat dairy products such as milk or yogurt; whole grains; nuts/seeds; fish/shellfish twice weekly with lean meat only a few times a month; and limited intake of red meat, sweets, and sugar-containing beverages.
Mayo Clinic Diet
The Mayo Clinic Diet is a low-fat, high-fiber diet that helps manage your cholesterol. It’s the diet plan most commonly prescribed for people with high blood pressure and heart disease. A healthy and sustainable way of eating. The list includes foods like chicken, fish, fruits, vegetables, whole grains and low-fat dairy products that are often ignored by other diets. This diet also emphasizes the importance of eating less meat which will help lower cholesterol levels.
The meals are created to be easy to prepare by following a list of simple recipes. Because it’s so easy for anyone at any level of expertise can follow the diet plan without much difficulty, it’s a good diet for people who are looking to make a healthy change.
Vegetarian or Vegan Diet
Vegetarian or Vegan diets are often touted as the best diet to help lower cholesterol. Vegetarians and Vegans have a lower risk of heart disease due to their low-fat, plant-based diets. In addition, eating a vegan or vegetarian diet can reduce the risk of stroke and diabetes by about 50%.
These diets can be difficult because they omit animal products from your plate for good reason. Some people may be allergic to certain foods such as eggs or dairy that are included in these diets.
Mediterranean Diet
A Mediterranean Diet is a dietary pattern that consists of high intake of vegetables, fruits, whole grains, legumes and nuts; moderate to low-fat dairy products; poultry and fish; red wine in moderation; and healthy oils. A Mediterranean diet has been shown to be beneficial for heart health as it reduces the risk factors associated with coronary heart disease such as increased levels of HDL cholesterol (high-density lipoprotein) which lowers the risk for heart attack or stroke by more than 30%.
Flexitarian Diet
The flexitarian diet is a way of eating that doesn’t limit what you eat or when you eat, but it allows for a mix of plant-based and animal-based foods. This type of diet is becoming increasingly popular, with more people looking to incorporate this style into their lifestyle.
A “flexitarian” has been shown to be healthier than someone who eats strictly meat or solely plants. They have less risk for heart disease and cancer because they get the necessary nutrients from both sources while having fewer diseases related to processed, high-fat animal products.
They also have a lower risk of developing food allergies because they are able to consume more plants and less animals.
Flexitarian diets may also make it easier to avoid the harmful effect of meat consumption on the environment by reducing your carbon footprint.
The Engine 2 Diet
The Engine 2 Diet is a diet rich in plant-based foods that may reduce the risk of heart disease, high cholesterol, and some cancers. The review found that this diet has an impact on blood pressure, triglycerides, inflammation, weight loss and waist circumference.
The two dietary interventions reviewed were veganism and vegetarianism .
Dietary factors are the food you eat, in addition to what your doctor may recommend. Dietary factors can influence how much cholesterol is found in your blood and whether or not it’s healthy for you. You should consider dietary factors when trying to lower high cholesterol levels with a diet plan like The Engine 2 Diet that focuses on plant-based foods instead of animal products.
What is the ideal cholesterol level?
The ideal cholesterol levels are the ones that lead to a low LDL and high HDL. The LDL is dangerous because it leads to a buildup of cholesterol in the blood, which leads to furring up of the arteries. There are different parts of cholesterol; some are good and cause no problems, while others can be bad for you if they build up too much. It is best to have very low levels of this kind of cholesterol even if your HDL level is high.
The ideal cholesterol level for adults is less than 200 milligrams per deciliter. It’s important to include plenty of vegetables and fruits into your diet in order to lower bad cholesterol levels significantly. There are a variety of healthy lifestyles you can practice such as exercise and weight control which will help with blood sugar regulation