Indeed, a heart-healthy diet for cholesterol control is essential for maintaining cardiovascular wellness. High cholesterol levels exceptionally high LDL (low-density lipoprotein). The following dietary guidelines are a rough guide in planning the diet, though a comprehensive discussion is beyond the scope.
Opt for unsaturated, monounsaturated, and polyunsaturated fats in nuts and seeds. Limit saturated fats in red meat, full-fat dairy products, and tropical oils like palm oil. Avoid trans fats, often found in many processed and fried foods. Check food labels for "partially hydrogenated oils 9Vanaspati)" to identify trans fats. Omega-3 fatty acids in fatty fish (e.g., salmon, mackerel, trout), flaxseeds, chia seeds, and walnuts can help lower LDL cholesterol.
Foods high in soluble fibre can help reduce LDL cholesterol levels. Good sources include oats, barley, beans, lentils, fruits (especially apples, citrus fruits, and berries), and vegetables (particularly okra and eggplant). Opt for quinoa and oats instead of refined grains. Whole grains contain more fibre and nutrients that support heart health.
Choose fish, tofu, legumes, and beans instead of fatty cuts of meat or processed meats.
Reduce dietary cholesterol intake by limiting egg yolks and organ meats. However, for most people, the cholesterol in food has a more minor impact on blood cholesterol levels than saturated and trans fats.
Overeating can contribute to weight gain and higher cholesterol levels. Incorporate herbs and spices like garlic, turmeric, ginger, and cinnamon into your cooking. Some of these have been shown to have potential cholesterol-lowering properties.
Hence, avoid sweets and processed snacks. Water can help maintain proper bodily functions, including metabolism. Creating a meal plan and preparing your meals at home gives you better control over the ingredients and cooking methods.
Remember that dietary changes may take time to yield noticeable results in cholesterol levels. Combining a heart-healthy diet with other lifestyle changes, such as regular exercise and not smoking, is essential for comprehensive cardiovascular health. Also, as a healthcare professional prescribes, medication may be necessary for some individuals with very high cholesterol levels.
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