Your diet can have a big impact on your cholesterol levels. Consider trying one of these proven diets. If you have high cholesterol, you’ve probably heard of the importance of a healthy diet in lowering it. Although you want to get high-density lipoprotein cholesterol (HDL, or “good” cholesterol) through your diet, your body produces all the low-density lipoprotein cholesterol (LDL, or “bad” cholesterol) itself. ) which he needs.
But the typical Western diet is filled with sources of LDL and triglycerides, a fat found in the blood. If you consume too much of it, your cholesterol level may reach an unhealthy level. Of course, there are other factors that contribute to high cholesterol, such as genetics. But your diet is in your control, and a nutritious, low-cholesterol diet can make a big difference in your overall health.
Your diet can play a big role in managing your risk of heart disease. It may also help lower high cholesterol or maintain healthy cholesterol levels throughout your life.
Diets Proven to Help Lower Cholesterol
The following diets are not “diets” in the sense of restricting your food intake or making you constantly hungry, but eating plans that emphasize certain healthy food groups over less healthy options. . Scientific research has also proven them to be helpful in lowering cholesterol levels. If you’re looking to manage high cholesterol, consider following one of these diets.
1. The Mediterranean Diet
This diet is high in minimally processed plant foods and healthy monounsaturated fats from olive oil, but low in saturated fats, meats and dairy products. It also allows the consumption of small quantities of red wine. A review of studies on the Mediterranean diet published in February 2019 in the journal Circulation Research showed that the diet can help lower LDL levels and increase HDL levels. The heart health benefits are primarily due to the anti-inflammatory effects of the diet.
If you want to try this diet, focus on fresh fruits, vegetables, nuts, beans, and whole grains, with moderate amounts of seafood, lean protein, and dairy.
2. The DASH diet
The DASH (Dietary Approaches to Stop Hypertension) diet is designed to help lower high blood pressure and may also help lower cholesterol levels. It is similar to the Mediterranean diet with its emphasis on fruits, vegetables, whole grains, fish, poultry and nuts, but it also emphasizes reducing salt intake to help reduce blood pressure. According to a study published in April 2019 in The American Journal of Preventive Medicine, following the DASH diet was associated with a 40% lower risk of heart failure.
3. The vegetarian diet
A vegetarian diet focuses on whole grains, dairy products, eggs, fruits, vegetables, soy products and nuts, with no consumption of meat, poultry or seafood. The vegetarian diet, when consumed over a long period, is associated with a wide range of health benefits, including weight reduction, lower cholesterol and lower blood pressure. A study published in November 2017 in the journal Critical Reviews in Food Science and Nutrition found that a vegetarian diet lowered cholesterol and decreased the risk of dying from coronary heart disease by 25%.
4. The vegan diet
A vegan diet is a vegetarian diet minus all animal products, including eggs, dairy, gelatin, and whey. The vegan diet is associated with a weight loss benefit in addition to a reduced risk of heart disease, type 2 diabetes and early death. A study published in December 2018 in the journal PLoS One found that vegans had lower LDL and triglyceride levels than people who ate meat.
If you want to try a vegetarian or vegan diet, it helps to work with a dietician to get started. It can teach you the right combinations of foods to eat to get enough protein, calcium, and iron in your diet. Following any of these healthy diets is a lifestyle change that can help lower your cholesterol levels and help you feel healthier while staying fuller.
The Mediterranean Diet and Cardiovascular Health
Dietary Approaches to Stop Hypertension Diet Concordance and Incident Heart Failure: The Multi-Ethnic Study of Atherosclerosis
Vegetarian, vegan diets and multiple health outcomes: A systematic review with meta-analysis of observational studies
Cardiometabolic risk factors in vegans; A meta-analysis of observational studies
* Presse Santé strives to transmit medical knowledge in a language accessible to all. In NO CASE can the information given replace medical advice.
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