Your usual bloodwork revealed that you had elevated cholesterol levels. Ugh. What now?
Changing one’s diet is often the first step in therapy. However, it is difficult to determine which diet for high cholesterol would help the disease since there are so many to select from, and they all claim to be healthy.
Dietitian Julia Zumpano, RD, recommends following a heart-healthy diet.
She adds that high cholesterol clogs arteries. “Eat in a manner that maintains the arteries’ openness and cleanliness, since obstructed blood flow causes heart attacks.”
Plans for lowering cholesterol
Diet has a substantial effect on cholesterol levels. Choose an eating plan that will reduce your cholesterol to a healthy level. Zumpano discusses a handful of the most often advised diets for high cholesterol.
TLC diet plan
The therapeutic lifestyle changes (TLC) diet was created in 1985 to assist individuals in lowering their cholesterol levels. This is a low-fat diet in which:
- Complex carbs, such as brown rice and oats, account for sixty per cent of calories. Whole grain pasta and cereal may also be consumed.
- 20% of calories are derived from lean proteins such as chicken breast.
- Up to 20% of calories are derived from healthy fats such as olive and canola oils.
However, this diet is founded on an outmoded philosophy.
“We formerly believed that fat was the nutritional enemy. “However, thought has progressed,” argues Zumpano. “The TLC diet is too low in fat and contains too many carbs, which may result in high blood sugar levels and triglycerides. All these carbohydrate calories can only be burned off by people who are really active.
Mediterranean diet plan
The Mediterranean diet is lower in protein and carbs than the TLC diet. However, it has more good fats from olive oil and almonds. If you follow the Mediterranean diet, you can expect to consume an abundance of whole grains, legumes, fruits and vegetables. You may also consume a limited quantity of nuts, fish, poultry without added fat, and dairy.
“A fantastic quantity of data supports the Mediterranean diet for cardiovascular health,” adds Zumpano. It has been shown to be quite beneficial for treating cardiac problems.
It targets the three major risk factors for heart disease by:
- Including anti-inflammatory items in your diet.
- lowering high cholesterol levels
- Low in sodium and aiding in the reduction of high blood pressure.
Keto diet plan
The ketogenic (keto) diet is designed to induce ketosis, a metabolic state in which fat is used for energy instead of carbs. The diet is heavy in fat, has a modest amount of protein, and contains almost no carbs.
Zumpano states, “Ketosis provides a vast number of advantages.” “However, I dislike how rich in saturated fat the keto diet is, with items like bacon, cheese, and red meat.”
Instead, Zumpano suggests the modified fast that reduces protein intake (PSMF). A diet that induces ketosis yet contains less fat. The majority of calories are derived from lean protein, with modest quantities of healthy fats. The sole source of carbs is vegetables.
Personalized diet plan
One diet does not work for everyone in terms of weight loss. What is simple for you may be difficult for someone else to maintain. According to Zumpano, the optimal diet is one that suits an individual’s dietary tastes and lifestyle.
She suggests collaborating with a trained nutritionist to develop a personalised cholesterol-lowering food plan based on your preferences.
“For instance, you may like cheese but dislike red meat,” she explains. “Both consist of saturated fat. A nutritionist can assist you in incorporating the meals you love on a regular basis and limiting or avoiding those you want to eliminate. It is crucial to have a strategy that works for you.”
Multiple diets may help decrease cholesterol levels. However, a customised strategy is optimal since you are more likely to adhere to it. This is significant because controlling high cholesterol and maintaining a healthy heart requires a long-term commitment.
How diet influences cholesterol
The primary causes of elevated cholesterol are saturated fats and trans fat, also known as partially hydrogenated oil. These ingredients are typically present in highly processed meals such as:
- Commercial pastries, such as doughnuts.
- Commercial snacks, such as potato chips.
- Foods fried in oil.
- Rapid food.
Trans fats may get into peanut butter, coffee creamer, frozen pizza, and microwave popcorn. Read the labels carefully. Even products labelled as trans-fat-free may contain partially hydrogenated oils. Zumpano adds that the fat in these foods raises your bad cholesterol, decreases your good cholesterol, and produces inflammation, the fundamental cause of heart disease. Inflammation may contribute to the building of plaque in your arteries and lead to the formation of blood clots around them, so obstructing blood flow.
In addition, overconsumption of unhealthy foods might increase triglycerides, another kind of blood fat. High triglyceride levels are often the consequence of consuming an excessive amount of fat or sugar. Additionally, triglycerides adhere to the arterial walls, exacerbating plaque formation.
Which foods have the most cholesterol?
Cholesterol is exclusive to animal products. These consist of:
- Cheese.
- Eggs.
- Meat.
- Lactation and dairy products
Plant-based foods are cholesterol-free. “Neither peanut butter nor avocados have it,” explains Zumpano. “However, cholesterol in the diet does not always induce high blood cholesterol. The true issue is consuming the improper kind of fats.”