Diet for High Cholesterol
If you have high cholesterol or have a diagnosis of dyslipidemia, the first step to decrease cholesterol is changing the food, the adoption of a special regime that excludes and reduces fat in the diet.
Recommendations for reducing cholesterol, diet for high cholesterol
1. Do not eat fat
Lower to minimum the consumption of saturated fats that are found mainly in butter, meat and refined products. Saturated fats are the main source of cholesterol and are metabolized in the liver. It is recommended not to eat more than once or twice a week red meat and a maximum of 100 grams for a meal.
2. Eat more fibers
Vegetable fibers that are found in oats or barley grain or vegetables like beans or asparagus, have the property to swell in the stomach and reduce the hunger, but also capture cholesterol particles preventing their diffusion into blood. Buy cereals that contain at least 5 grams of fiber per serving.
In addition, psylium crushed seeds provide an equivalent amount of fibers like a serving of grain. They are found in herbal stores and a serving of 1-2 tablespoons per day is sufficient. These seeds can be dissolved in water or put over the grain.
Flax seeds also contain a significant amount of fiber as well as omega 3 acids, which are useful in normalizing high cholesterol, and phytoestrogens.
Replace white bread with whole grain bread containing up to 3 times more dietary fiber.
3. Be careful with oils
Use olive oil for salads and palm oil for frying. There are plenty of oils as that do not affect the cholesterol equally as sunflower oil which is more harmful.
Olive oil for example even regulates a present dyslipidemia, lowering LDL levels (bad cholesterol) without lowering HDL cholesterol (good cholesterol).
4. Eat plenty of oily fish, due to increased omega 3 concentrations
Fresh fish (not the canned) as mackerel, tuna and salmon contain more omega 3, which are known for cardiac protective effect, and reduce total cholesterol by lowering bad cholesterol (LDL) and increase good cholesterol (HDL). Fatty fish should be present in all diets for high cholesterol.
5. Mediterranean diet
It is a highly recommended diet for high cholesterol with great potential to normalize it. This diet gives up meat, cream margarine and butter in favor of canola oil, olive or sunflower oil, bread, fruits, vegetables and fish. In addition, the more vegetarian you are (except fish that is most recommended) you will lower more the cholesterol and stabilize existing plaque in blood vessels.
6. Recommended fruits and vegetables in the diet
– Grapefruit containing pectin which blocks fat absorption and cholesterol. Red grapefruit contains lycopene, a natural antioxidant for LDL. But attention to drug interactions with grapefruit.
– Walnuts contain fats, but the kind of fat that you need to balance a high cholesterol and decrease bad cholesterol (LDL).
– Eat the Japanese Shiitake mushrooms which can be found in supermarkets because are known for their property of lowering cholesterol and triglycerides.
– 30 grams of soy lowers cholesterol by about 10 percent. Soy is recommended for people with very high cholesterol levels.
– Add to your diet as many vegetables as possible, red peppers, spinach and tomatoes.
– Yellow,red and orange fruits and vegetables contain carotenoids which prevents adherence of cholesterol within the blood vessels to narrow them and affect the bloodstream.
– Garlic normalizes cholesterol, blood pressure and is a powerful antioxidant and protects the heart.
7. Lifestyle recommendations if you have high cholesterol
The secret of a healthy life is to avoid smoking (increases the adherence of LDL to the wall of the blood vessel), doing at least 20-30 minutes of sport (walking, swimming, running) and daily consumption of a glass of red wine in the evening (reduces by 30-50% the risk of heart attack, but attention to the risks of excess consumption of alcohol.)