To help reduce cholesterol levels, consider incorporating the following dietary changes:
Choose Healthy Fats:
Opt for monounsaturated and polyunsaturated fats found in olive oil, avocados, nuts, and seeds.
Limit saturated fats found in red meat, full-fat dairy, and processed foods.
Minimize trans fats often found in fried and commercially baked goods.
Increase Soluble Fiber:
Include foods rich in soluble fiber, such as oats, barley, beans, lentils, fruits (like apples and citrus fruits), and vegetables (like Brussels sprouts and carrots).
Eat Fatty Fish:
Fatty fish like salmon, mackerel, and trout are high in omega-3 fatty acids, which can help lower cholesterol.
Add Sterols and Stanols:
Foods fortified with sterols and stanols, such as certain margarines, can help lower
LDL cholesterol.
Go for Whole Grains:
Choose whole grains like brown rice, quinoa, and whole wheat bread over refined grains for added fiber.
Increase Fruit and Vegetable Intake:
Aim for a variety of colorful fruits and vegetables, which are rich in antioxidants and fiber.
Limit Dietary Cholesterol:
Reduce intake of foods high in cholesterol, such as organ meats, egg yolks, and shellfish.
Watch Portion Sizes:
Be mindful of portion sizes to maintain a healthy weight, as excess weight can contribute to higher cholesterol levels.
Stay Hydrated:
Drinking water supports overall health and can aid in weight management.