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Cholesterol
I need diet to lower bad cholesterol and increase good cholesterol. Currently HDL is 36 overall cholesterol is 157 but need to maintain for long time to avoid medicines
Answers (16)
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As I need to understand more about your health, Eating pattern and other clinical findings, identify the Current Health Report to give you right advice. You can connect us for private consultation. All the best
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Take direct consultation for customised diet plan for better sustainable results
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As a Dietitian, I recommend a heart-healthy lifestyle to help maintain your total cholesterol of 157 mg/dL and improve your HDL, which is currently a bit low at 36 mg/dL. Focus on a balanced diet rich in healthy fats like olive oil, nuts, seeds, and fatty fish to raise HDL. At the same time, limit saturated and trans fats to keep LDL (bad cholesterol) low. Include plenty of fiber-rich foods such as oats, legumes, fruits, and vegetables.
Regular physical activity (at least 150 minutes/week), maintaining a healthy weight, avoiding smoking, and managing stress are equally important. These consistent lifestyle habits can help you support your heart health and reduce the need for medications in the long run.
Next Steps
- Repeat lipid profile every 6–12 months
- Monitor weight, BMI, waist circumference
- Keep a diet and activity journal if needed
- Consult a Dietitian regularly for progress tracking and support
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Add good cholesterol food like almond ,walnut ,seeds , olive oil, green leafy veg in your diet and avoid oily and fried food ,packaged food ,sweets limi6in your diet .
Need more information about you so consult me through practo you will get good results definitely.
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- To help lower bad cholesterol and raise good cholesterol, focus on simple, wholesome foods instead of packaged food with preservatives.
- You can start your day with a bowl of oats topped with chopped nuts and fresh fruit.
- For lunch, try a mixed bean salad with tomatoes, cucumber, lemon juice, and a drizzle of olive oil (optional).
- For snacking you can consider options like a handful of walnuts or roasted chana instead of fried foods.
- Grilled fish like salmon or mackerel twice a week can also help boost your good cholesterol.
- Limit saturated fats found in red meat, butter, and processed foods, and avoid trans fats completely.
- Physical activity is just as important. Try to aim for at least 30 minutes of brisk walking, cycling, or any exercise you enjoy most days of the week, as it helps improve your cholesterol levels and overall heart health.
Next Steps
As a dietitian, I can help you create easy-to-follow meal plans and support you in making healthy lifestyle changes that fit your routine and help you in your cholesterol management.
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To lower bad cholesterol and increase good cholesterol
Naturally, a combination of diet , lifestyle changes and targeted nutrients work best .
Foods to include:
Soluble fiber :
Oats , barley, apple, beans , flaxseed
Omega 3 fatty acids :
Flaxseed, chia seeds, walnuts
Antioxidants:
Nuts and seeds, avocado
Healthy fats :
Olive oils, mustard oil, ground nut oil
1Tbsp . Flaxseed and chia seeds daily ( soaked or powder)
Can help significantly.
Foods To avoid :
Fried chips, bakery , refined carbs, package foods , sugary drinks, juices , too much ghee / butter
Lifestyle Changes :
Walk briskly 30 minutes daily- raise HDL
Stress control:
Yoga , deep breathing- improve lipid profile
Sleep 7-8 hours:
Hormonal balance supports HDL
Stay hydrated:
2.5 liter/ day .
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A life style change helps you reduce your bad cholesterol.
Add diet rich in fiber ,protein.if you are looking for a customised plan do connect with me on ansusnutrimom on instagram
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Hi partial advise may not work. Include garlic, flax seeds , Desi ghee omega3 , reduce saturated fat, exercise, and avoid fried and junk
For overall customized diet you can book a call. As we need to analyse your triglericides etc and complete report so pls share reports for proper guidance.
Next Steps
book consultation
Health Tips
avoid saturated fats and include exercise
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Please ask me directly for personalized diet plan for you.
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Good morning,
Your weight
Height
Kindly share your blood reports.
We can't treat partially.
Contact me personally through practo app
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Hi
Yes you can improve your HDL, but your total cholesterol is normal. Try limiting saturated fats and include more fibre in the diet.
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Ms. Samriddha Dasgupta Sarkar
Clinical Nutritionist
22 yrs exp
Kolkata
Brisk walk of half an hour daily and avoid gravy, oily and greasy and junk food.
Lots of fruits and vegetables and whole grains and pulses.
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Ms. Moumita Dutta
Dietitian/Nutritionist
10 yrs exp
Kolkata
Maintain a healthy lifestyle and balance diet. Partial advice may not work.
Contact to me through Practo App.
Next Steps
Follow my YouTube▶️ channel for healthy tips https://youtube.com/@moumitadutta9588
(Dietitian Moumita Dutta)
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Ms. Somya Jain
Dietitian/Nutritionist
9 yrs exp
Delhi
Follow high fiber and omega acid rich foods in diet
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Ms. Ridhima Dhingra
Dietitian/Nutritionist
22 yrs exp
Bangalore
Include 3 servings of vegetables , 2 servings of fruits , exercise everyday for at least 30min
Please note this is general advise , you Cana Lao book a consult and get this suited to your individual needs and lifestyle .
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Ms. Trupti Padhi
Dietitian/Nutritionist
16 yrs exp
Bhubaneswar
Good morning pls connect through app directly for better guidance in detail to get.
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