Cholesterol is a fatty substance that is found in the blood. It plays an essential role in several bodily functions, but too much of it can lead to clogged arteries and heart disease. Thus, maintaining healthy cholesterol levels is vital for promoting better health. There are numerous diets that can help lower cholesterol levels. Here are ten scientifically proven diets that can help lower cholesterol and promote better health.
1. Mediterranean diet
The Mediterranean diet is a plant-based, high-fiber diet that emphasizes the consumption of whole foods, fruits, vegetables, nuts, seeds, and healthy fats like olive oil. This diet is known for reducing the risk of heart disease by lowering cholesterol levels.
2. DASH diet
The DASH diet is a low-salt, high-fiber diet that emphasizes whole grains, fruits, vegetables, lean protein, and low-fat dairy products. This diet has been proven to lower blood pressure and reduce bad cholesterol levels.
3. Vegetarian diet
The vegetarian diet is a plant-based diet that emphasizes fruits, vegetables, legumes, nuts, and seeds. This diet is known for being low in saturated fat, which can help lower cholesterol levels.
4. Vegan diet
The vegan diet is a plant-based diet that excludes all animal products, including meat, dairy, and eggs. This diet is low in cholesterol and saturated fat, and studies show that it can help lower blood cholesterol levels.
5. Portfolio diet
The portfolio diet is a plant-based diet that includes foods rich in soluble fiber, soy protein, and plant sterols, including oats, barley, eggplant, and soy products. This diet has been proven to lower cholesterol levels and reduce the risk of heart disease.
6. TLC diet
The TLC (Therapeutic Lifestyle Changes) diet is a low-saturated fat, low-cholesterol diet that emphasizes fruits, vegetables, whole grains, lean protein, and low-fat dairy products. This diet has been proven to lower LDL (bad) cholesterol levels by up to 20 percent.
7. Ornish diet
The Ornish diet is a low-fat, plant-based diet that emphasizes whole grains, fruits, vegetables, and legumes. This diet is known for reducing the risk of heart disease by lowering cholesterol levels.
8. Mediterranean Portfolio diet
The Mediterranean Portfolio diet is a combination of the Mediterranean diet and the Portfolio diet. It emphasizes the consumption of whole grains, fruits, vegetables, legumes, nuts, seeds, healthy fats, and foods rich in soluble fiber, soy protein, and plant sterols. This diet has been proven to lower cholesterol levels and reduce the risk of heart disease.
9. Plant-Based diet
The plant-based diet is a diet that emphasizes the consumption of whole, minimally processed plant foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds. This diet has been proven to lower cholesterol levels and reduce the risk of heart disease.
10. Low-Carb diet
The low-carb diet is a diet that emphasizes the consumption of foods that are low in carbohydrates, such as meat, poultry, fish, eggs, and non-starchy vegetables. This diet has been proven to lower LDL (bad) cholesterol levels and increase HDL (good) cholesterol levels.
Conclusion
Maintaining healthy cholesterol levels is crucial for promoting better health. These ten scientifically proven diets can help lower cholesterol levels and reduce the risk of heart disease. It’s always best to speak with a healthcare professional or registered dietitian before starting a new diet to ensure that it’s safe and appropriate for you.