Healthy lifestyle changes include a diet to lower your cholesterol. The DASH diet plan is one example. Other Therapeutic Lifestyle Changes diets, which recommend that you.
Choose healthy fats
You should balance both saturated fats and saturated fats. No more than 25 to 35 percent of your daily calories should come from edible fats, and less than 7 percent of your daily calories should come from saturated fats.
Depending on how many calories you eat each day, the following is the total fat intake:
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
Satisfied fats are bad fats because they increase your LDL (bad cholesterol) level more than anything else in your diet. It is found in meat, dairy products, chocolate, baked goods, and fried and processed foods.
Trans fats are some of the worst fats; they can raise your LDL and lower HDL (good cholesterol). Trans fats are mainly from fatty foods and hydrogenated fats, such as stick margarine, crackers, and French fries.
Instead of fats, try healthy fats, such as lean meats, nuts, and extracts such as canola, olive, and safflower oils.
Reduce cholesterol intake
If you are trying to lower your cholesterol, you should have less than 200 mg per day of cholesterol. Cholesterol is found in animal foods, such as the liver and other meats, egg yolks, shrimp, and whole dairy products.
Eat more soluble fiber
A diet high in soluble fiber helps prevent your digestive tract from absorbing cholesterol. These foods include:
- Whole grains like oatmeal and oat bran
- Fruits such as apples, bananas, oranges, pears, and prisms
- Legumes such as kidney beans, lentils, peas, black-eyed peas, and lima beans
Eat lots of fruit and vegetables
Foods rich in fruits and vegetables can increase the important cholesterol levels in your diet. These compounds, called plant stanols or sterols, act as soluble fiber.
Eat fish that are high in omega-3 fatty acids
These acids will not lower your LDL level, but they can help increase your HDL level. They can also protect your heart from blood clots and inflammation and reduce the risk of a heart attack. Fish that are a good source of omega-3 fatty acids include salmon, tuna (canned or fresh), and mackerel. Try to eat these fish twice a week.
Reduce salt
You should try to reduce the amount of sodium (salt) you eat to no more than 2,300 milligrams (about 1 teaspoon of salt) per day. That includes all the sodium you eat, whether it’s added to cooking or on the table, or is already present in food products. Reducing salt will not lower your cholesterol, but it can lower your risk of heart disease by helping to lower your blood pressure. You can lower your sodium instead of choosing low-salt and “salt-free” foods and spices at the table or while cooking.
Limit alcohol consumption
Alcohol adds a lot of calories, which can lead to weight gain. Obesity can increase your LDL level and lower your HDL level. Drinking too much alcohol can also increase your risk of heart disease because it can raise blood pressure and triglyceride levels. One drink is a glass of wine, beer, or a small amount of heavy alcohol, and the recommendation is:
- Men should not have more than two drinks a day
- Women should not have more than one drink containing alcohol per day
Read More: Medically-Proven 16 Low Cholesterol Foods For Your Health
FAQ
Are bananas good for cholesterol?
Fruits like avocados and apples, and citrus fruits like oranges and bananas can help lower cholesterol. Cholesterol is a material produced in the liver that your body needs to make hormones, vitamin D, and other substances.
What vitamin is good for lowering cholesterol?
Niacin is a B vitamin. Doctors sometimes suggest it for patients with high cholesterol or heart concerns. It benefits you by increasing the level of good cholesterol and reducing triglycerides, another fat that can clog arteries. You can consume niacin in foods, especially liver and chicken, or as a supplement.
