High cholesterol levels can be a serious health concern. Cholesterol is a waxy substance found in the blood that can either be beneficial or harmful depending on the quantity. High levels of LDL or ‘bad’ cholesterol can lead to plaque buildup in the arteries and increase the risk of heart diseases. However, adopting healthy eating habits can help lower cholesterol levels which in turn lowers the risk of heart diseases. Here are some of the top diets that can help you say goodbye to high cholesterol levels.
1. Mediterranean diet:
The Mediterranean diet includes whole grains, fruits, vegetables, nuts, and plenty of healthy fats such as olive oil, avocados, and fish. This diet not only lowers cholesterol levels but also helps in managing weight, improving heart health, and reducing inflammation.
2. Portfolio diet:
This plant-based diet includes foods rich in soluble fiber such as oats, barley, and legumes. It also includes nuts, sterols, and stanols which are plant compounds that help reduce cholesterol absorption. The portfolio diet has been found to lower cholesterol levels as effectively as medications.
3. DASH diet:
The Dietary Approaches to Stop Hypertension (DASH) diet is a flexible and balanced eating plan that emphasizes fruits, vegetables, whole grains, and low-fat dairy products. It also includes lean proteins and healthy fats such as nuts, seeds, and fish. The DASH diet is known for its ability to lower blood pressure, but it can also help lower cholesterol levels.
4. Plant-Based diet:
A plant-based diet is centered around vegetables, fruits, whole grains, legumes, and nuts. It eliminates or minimizes animal products such as meat and dairy which are high in saturated fats that can raise cholesterol levels. Studies have shown that a strictly plant-based diet can reduce LDL cholesterol by up to 35%.
5. Low-Carb diet:
A low-carb diet that replaces carbohydrates with healthy fats can help improve cholesterol levels. This diet involves reducing or eliminating foods high in refined carbohydrates such as sugar, white bread, and pasta. Instead, focus on healthy fats such as olive oil, nuts, and fatty fish.
In conclusion, changing your diet can help reduce high cholesterol levels and lower your risk of heart diseases. The Mediterranean, Portfolio, DASH, Plant-Based, and Low-Carb diets are great options to manage and maintain healthy cholesterol levels. Incorporating these diets, along with regular exercise, can help maintain overall good health.