Cholesterol is a waxy substance that the body needs for proper cell functioning. However, when you have too much LDL (bad) cholesterol in your bloodstream, it can build up on the walls of your arteries and increase the risk of heart disease and stroke. Lowering your cholesterol levels can be achieved through a combination of diet, exercise, and medication. In this article, we’ll focus on how you can use diet to lower your cholesterol levels naturally.
1. Mediterranean diet
The Mediterranean diet is a well-researched and widely popular diet that emphasizes whole, plant-based foods, healthy fats, and lean proteins. The diet is high in fruits, vegetables, whole grains, nuts, beans, and olive oil, and low in saturated fats, red meat, and refined sugars. Studies have found that following a Mediterranean diet can reduce LDL cholesterol levels by up to 10%.
2. DASH diet
The DASH (Dietary Approaches to Stop Hypertension) diet is a dietary pattern that was created specifically to prevent and treat high blood pressure. The diet emphasizes plant-based foods, lean proteins, and low-fat dairy, while limiting saturated fat, sodium, and sweets. Studies have shown that following the DASH diet can reduce LDL cholesterol levels by up to 9%.
3. Vegetarian or Vegan diet
Vegetarian and vegan diets are plant-based diets that exclude meat, fish, and poultry (vegan diets also exclude all animal products, including eggs and dairy). These diets are naturally low in saturated and trans fats, and high in fiber, which can help lower LDL cholesterol levels by up to 10% and 15%, respectively.
4. Portfolio diet
The Portfolio diet is a plant-based diet that combines several cholesterol-lowering foods, including oats, almonds, soy protein, and plant sterols. Studies have found that following the Portfolio diet can reduce LDL cholesterol levels by up to 17%.
5. TLC diet
The Therapeutic Lifestyle Changes (TLC) diet was created by the National Cholesterol Education Program to help people lower their LDL cholesterol levels. The diet is low in saturated and trans fats, cholesterol, and sodium, and high in fiber, fruits, vegetables, and whole grains. Studies have shown that following the TLC diet can reduce LDL cholesterol levels by up to 8-10%.
In conclusion, lowering your cholesterol levels naturally through diet can be achieved by following one or more of these top-rated diets. It’s important to note that each individual’s response to a particular diet may vary, so it’s always best to consult with a healthcare professional before making any significant changes to your diet. Additionally, a healthy diet should be combined with regular physical activity and other healthy lifestyle habits, such as not smoking and maintaining a healthy weight, to achieve optimal cholesterol levels and overall health.