High cholesterol is a significant health condition that can increase the risk of heart disease, stroke, and other severe health complications. One of the best ways to manage high cholesterol is by making lifestyle changes, including following a healthy diet. In this article, we will discuss the top 10 best diets for lowering high cholesterol.
1. DASH diet
DASH (Dietary Approaches to Stop Hypertension) diet is a healthy eating plan that has been linked to lower cholesterol levels. This diet emphasizes fruits, vegetables, whole grains, low-fat dairy, lean meats, poultry, fish, nuts, and legumes. It also limits the consumption of sodium, saturated fat, and added sugars.
2. Mediterranean diet
The Mediterranean diet focuses on consuming plant-based foods, including fruits, vegetables, whole grains, legumes, and nuts. This diet also includes dairy products, fish, and poultry while being limited in red meat, saturated fats, and processed foods.
3. Vegan diet
Veganism involves eating only plant-based foods and avoiding all animal products, including meat, dairy, and eggs. This diet has been linked to lower LDL (bad) cholesterol levels.
4. Vegetarian diet
A vegetarian diet includes plant-based foods such as fruits, vegetables, grains, legumes, nuts, and seeds but may include dairy products and eggs. This diet has been linked to lower levels of LDL cholesterol.
5. Portfolio diet
The portfolio diet emphasizes consuming foods high in plant sterols and stanols, such as fortified margarine, nuts, and seeds. This diet also includes healthy fats such as those found in fish, avocados, nuts, and seeds.
6. TLC diet
The Therapeutic Lifestyle Changes (TLC) diet emphasizes consuming fruits, vegetables, whole grains, and lean protein. It also limits saturated and trans fats, cholesterol, and sodium.
7. Flexitarian diet
A flexitarian diet is a mostly plant-based but flexible approach that includes some animal products occasionally. This diet focuses on consuming mostly plant-based foods such as fruits, vegetables, whole grains, and plant-based protein.
8. Ornish diet
The Ornish diet is a vegetarian diet that is low in fat and high in whole foods such as fruits, vegetables, whole grains, and legumes. This diet also emphasizes exercise and stress management.
9. Low-Carb diet
A low-carb diet involves limiting carbohydrates and increasing the consumption of protein and healthy fats. This diet can lower triglycerides, increase HDL (good) cholesterol, and lower LDL (bad) cholesterol levels.
10. Paleo diet
The paleo diet is a low-carb, high-protein diet that focuses on consuming whole, unprocessed foods such as meats, fish, fruits, vegetables, nuts, and seeds. This diet limits processed and refined foods, including grains, dairy, and legumes.
In conclusion, following a healthy diet is an essential part of managing high cholesterol levels. The best diets for lowering cholesterol are those that emphasize consuming plant-based foods, whole grains, healthy fats, and lean protein while limiting saturated fats, trans fats, and processed foods. Before starting any new diet, it is important to consult with a healthcare provider for personalized recommendations.