Diet Recommended For Cholesterol Management

Healthy Eating Tips To Lower Cholesterol

As well as sticking to a varied and healthy diet, try these tips to help you manage your cholesterol:

• The Heart Foundation recommends that people follow a heart-healthy eating pattern, which is built on eating mostly plant-based foods. Eating more plant-based foods like vegetables, legumes, fruit, wholegrains, nuts and seeds is good for heart health.
• Include legumes , beans in at least two meals a week. Check food labels and choose the lowest sodium products.
• Beans make a great alternative to meat in tacos, or snack on hummus with vegetable sticks. You can also add legumes to soups, pasta sauces, curries and stews.
• Use tofu or lentils instead of meat in stir fries or curries.

Cook Fresh Vegetables The Heart

Try cooking vegetables in a tiny bit of vegetable oil and add a little water during cooking, if needed. Just one or two teaspoons of oil is enough for a package of plain frozen vegetables that serves four. Place the vegetables in a skillet with a tight cover and cook them over very low heat until done.

Add herbs and spices to make vegetables even tastier. For example, these combinations add subtle and surprising flavors:

• Rosemary with peas, cauliflower and squash
• Oregano with zucchini
• Basil with tomatoes

Start with a small quantity of herbs and spices , then let your familys feedback be your guide. Chopped parsley and chives, sprinkled on just before serving, can also enhance the flavor of many vegetables.

What Makes Up A Heart

• Eat lots of fruits, vegetables and plant-based foods

Vegetables, pulses , fruits, nuts, seeds and wholegrains are full of nutrients and good for your cholesterol and your heart. Go for at least five portions of fruit and veg a day to stay healthy and help you eat less high-calorie foods. Fresh, frozen, canned and dried all count.

• Eat a variety of healthy sources of protein such as peas, beans, lentils, fish, nuts, chicken and lean red meat.

These foods are high in protein and nutrients but low in saturated fat. If you eat red meat, make sure it’s lean and watch the quantity. Eat less meat and more plant foods by swapping some meat-based meals for vegetarian options.

• Eat some low-fat dairy products or fortified dairy alternatives

Dairy foods contain calcium which is essential for good health. Choose low fat options to avoid the saturated fat. When choosing dairy alternatives, go for unsweetened, calcium-fortified varieties.

• Swap saturated fats for heart-healthy fats

Choose vegetable-based spreads and oils instead of butter, lard, ghee, coconut and palm oil to cut down on saturated fat.

• Include starchy foods which are high in fibre

Choose wholegrain options such as wholemeal bread and chapatti, brown rice, wholemeal pasta or wholegrain breakfast cereals. They contain lots of nutrients, as well as fibre which helps with digestion and keeps you feeling full so you dont snack. Choose these instead of white rice, white bread and white pasta.

• Cut down on sugary foods and drinks

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Foods Especially Rich In Soluble Fiber Are:

Beans are stars in this meal plan for lowering cholesterol. And with the huge variety of beans now available, from fancy heirloom combinations to good old pintos, youll never get board.

• Beans such as lentils, peas, kidney beans, lima beans, black beans, red beans, pinto beans, and so on

• Processed meats such as hot dogs, bacon, and bologna
• Partially hydrogenated vegetable oils
• Cholesterol-rich foods like egg yolks.

Have you recently heard in the news that egg yolks are okay? Dont believe it, cautions Kimberly Gomer, Director of Nutrition and Educator at Pritikin. Egg yolks are not okay, as this review by faculty at Pritikin elucidates.

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Aspects Of Cholesterol Problems

In and of itself, cholesterol is not a bad thing: It’s present in every cell in the body and does a lot of goodsupporting the production of hormones, digestion, and converting sunlight into vitamin D. Approximately 75 percent of the cholesterol present in the blood is produced by the liver, but the rest is derived from the diet, which is why making dietary changes is an effective way to keep cholesterol levels healthy.

There are two types of cholesterol:

• Low-density lipoprotein cholesterol is regarded as “bad cholesterol.” It’s the soft, waxy stuff that can accumulate in the bloodstream and interfere with the flow of blood.
• High-density lipoprotein the so-called “good cholesterol”helps keep blood vessels clear by carrying LDL cholesterol to the liver for disposal.

In addition to cholesterol, the levels of triglycerides in the body are important to heart health and so usually are considered a key aspect of a person’s overall blood cholesterol “profile.”

What Causes High Cholesterol

Some causes of high cholesterol include:

• High intake of foods containing unhealthy fats such as fatty meats and deli-style meats, butter, cream, ice cream, coconut oil, palm oil and most deep-fried takeaway foods and commercially baked products .
• Low intake of foods containing healthy fats healthy fats tend to increase the good cholesterol. Foods containing healthy fats include avocado, nuts, seeds, olives, cooking oils made from plants or seeds, and fish.
• Low intake of foods containing fibre foods that are high in dietary fibre, particularly soluble fibre, can reduce the amount of bad cholesterol in your blood. Include fibre-containing foods in your diet by choosing vegetables, fruits, wholegrains, legumes, nuts and seeds every day.
• Low levels of physical activity and exercise.
• Being overweight or obese and having too much body fat around your middle.
• Smoking can lead to high cholesterol levels.
• Genetics your family history may affect your cholesterol level. In some families, several people might be diagnosed with high cholesterol or heart disease at a relatively young age . This type of pattern can be caused by genetics, including a genetic condition called familial hypercholesterolaemia. Its best to speak to your doctor as soon as possible if you think you might be affected.

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What Causes High Cholesterol & How To Lower It:

High cholesterol can be caused by several factorsincluding family history. Lack of exercise, being overweight, an unhealthy diet , plus smoking can all play a role in raising your cholesterol. According to the CDC, a total cholesterol of over 200 mg/dL is considered high. However, there are no symptoms of high cholesterol, so be sure to have a discussion with your medical provider about getting your levels checked. Although high cholesterol doesn’t have symptoms, side effects of high cholesterol include heart attack and stroke, so it’s important to practice prevention and discuss your risk factors at your annual visit.

To reduce risk, there are several lifestyle changes we can make, like increasing exercise and focusing on a diet that is high in fiber and healthy unsaturated fats , while limiting excess sugar and saturated or trans fats. Plus, losing weight if you’re overweight can positively improve your cholesterol, so we set this plan at 1,500 calories, which is a level where most people will lose weight. We also included modifications for 1,200 or 2,000 calories a day, depending on your needs.

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Cholesterol Management At A Glance

Cholesterol is a waxy, fat-like substance thatâs found in all cells of your body. Your body needs cholesterol to make hormones and other substances, but having too much of it in your blood is linked to higher risks of heart disease and stroke. High cholesterol has no symptoms the only way to find out whether your cholesterol level is high is by having a blood test. One of every six American adults has high cholesterol.

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Foods That Lower Cholesterol

A persons diet plays a crucial role in how healthy their cholesterol levels are. Eating foods that keep cholesterol within a healthy range can help prevent health issues, including a heart attack or stroke.

Cholesterol is a waxy substance that travels through the bloodstream as a part of two different lipoproteins: low-density lipoprotein and high-density lipoprotein .

People sometimes refer to LDL cholesterol as bad cholesterol because it causes fatty deposits to build up in the blood vessels. These deposits can block blood flow and cause heart attacks or strokes.

HDL, or good, cholesterol helps remove cholesterol from the body through the liver. High levels of HDL cholesterol can reduce the risk of heart problems and strokes.

Which Foods Are Highest In Cholesterol

Only animal products contain cholesterol. These include:

• Milk and dairy products.

Plant-based foods dont have cholesterol. You wont find it in peanut butter or avocados, says Zumpano. However, dietary cholesterol doesnt necessarily cause elevated blood cholesterol. The real problem lies with eating the wrong kind of fats.

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Triglycerides In Your Blood

In addition to cholesterol, your blood also contains a type of fat called triglycerides, which are stored in your bodys fat deposits. Hormones release triglycerides to make energy between meals.

When you eat, your body converts any extra energy it doesnt need right away into triglycerides.Like cholesterol, your body needs triglycerides to work properly. However, there is evidence to suggest that some people with high triglycerides are at increased risk of heart disease and stroke.

If you regularly eat more energy than you need, you may have high triglycerides.

Know Your Numbers And What To Do About Them

When it comes to cholesterol, it’s important to know your numbers. Hyperlipidemia means your blood has too many lipids , such as cholesterol and triglycerides. One type of hyperlipidemia, hypercholesterolemia, means you have too much non-HDL cholesterol and LDL cholesterol in your blood. This condition increases fatty deposits in arteries and the risk of blockages.

Another way your cholesterol numbers can be out of balance is when your HDL cholesterol level is too low. With less HDL to remove cholesterol from your arteries, your risk of atherosclerotic plaque and blockages increases.

If youre diagnosed with hyperlipidemia, your overall health and other risks such as smoking or high blood pressure will help guide treatment. These factors can combine with high LDL cholesterol or low HDL cholesterol levels to affect your cardiovascular health. Your doctor may use the ASCVD Risk Calculator to assess your risk of a coronary event in the next 10 years.

The good news is, high cholesterol can be lowered, reducing risk of heart disease and stroke. If youre 20 years or older, have your cholesterol tested and work with your doctor to adjust your cholesterol levels as needed.

Often, changing behaviors can help bring your numbers into line. If lifestyle changes alone dont improve your cholesterol levels, medication may be prescribed. Lifestyle changes include:

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American Heart Association / World Cancer Research Fund / American Institute For Cancer Research

The American Heart Association, World Cancer Research Fund, and American Institute for Cancer Research recommend a diet that consists mostly of unprocessed plant foods, with emphasis on a wide range of whole grains, legumes, and non-starchy vegetables and fruits. This healthy diet includes a wide range of non-starchy vegetables and fruits which provide different colors including red, green, yellow, white, purple, and orange. The recommendations note that tomato cooked with oil, allium vegetables like garlic, and cruciferous vegetables like cauliflower, provide some protection against cancer. This healthy diet is low in energy density, which may protect against weight gain and associated diseases. Finally, limiting consumption of sugary drinks, limiting energy rich foods, including “fast foods” and red meat, and avoiding processed meats improves health and longevity. Overall, researchers and medical policy conclude that this healthy diet can reduce the risk of chronic disease and cancer.

It is recommended that children consume less than 25 grams of added sugar per day. Other recommendations include no extra sugars in those under 2 years old and less than one soft drink per week. As of 2017, decreasing total fat is no longer recommended, but instead, the recommendation to lower risk of cardiovascular disease is to increase consumption of monounsaturated fats and polyunsaturated fats, while decreasing consumption of saturated fats.

Can I Have Snacks On A Low

Eat snacks sparingly, and be careful about the ones you choose. Aim for snacks low in saturated fat, sugar and sodium. Here are some good options for healthy snacks and suggested portion sizes:

• Nuts like walnuts, almonds, pecans or pistachios .
• Pumpkin seeds or sunflower seeds .
• Roasted chickpeas .
• Fresh fruit with a handful of nuts.
• Celery with peanut butter or almond butter that contains no added sugar.
• Popcorn and a string cheese.
• Raw vegetables with hummus .
• Greek yogurt with whole grain cereal .
• Steamed vegetables with melted cheese .

Keep in mind that many low-fat snacks or desserts you may buy at the store are high in sugar. Keep an eye on sugar content and talk with your healthcare provider about how much sugar is OK for you to eat. This is especially important if you have a history of high blood sugar or diabetes.

One way to have a treat without all the sugar is to experiment in the kitchen with healthy dessert recipes. Many recipes have little or no sugar yet still taste great.

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Most Of The Time Choose Plant Proteins Such As Beans And Tofu Over Meat

We all know that eating lean meat like skinless chicken breast is better for our hearts than fatty meats like prime rib. And certainly, lean meats like white poultry and game meat are part of the Pritikin Eating Plan.

If plant-based, protein-rich foods like tofu have turned you off in the past, youre in for many delicious surprises at Pritikin.

But is your goal ratcheting down your blood cholesterol as much as you can? Are you trying to not only halt but reverse the build-up of plaque in your arteries?

If so, its a good idea to choose plant proteins over meat most of the time. Thats because leaner cuts of meat, including skinless white poultry, still contain some saturated fat and dietary cholesterol. For optimal cholesterol lowering, limit lean meat to no more than once weekly, and to a 3.5-ounce serving or less.

Plant Proteins

Plant proteins like beans and tofu are not only free of artery-clogging saturated fat and dietary cholesterol, theyre also high in soluble fiber, which lowers blood cholesterol.

Fish

Another excellent choice is fish, particularly fish high in omega-3 fatty acids, such as salmon, sardines, herring, mackerel, and trout. Choose at least 2 times weekly. If youre using canned fish, such as canned sardines, select very-low-sodium or no-salt-added varieties.

Other types of fish do not contain as many omega 3s, but theyre still good choices, preferable to land animal meat.

Cholesterol And Healthy Eating

What we eat has an impact on our cholesterol levels and can help reduce our risk of disease. The Heart Foundation recommends following a heart-healthy eating pattern, which means eating a wide variety of fresh and unprocessed foods and limiting highly processed foods including take away, baked goods, chocolate, chips, lollies and sugary drinks. Not only does this help to maintain a healthy and interesting diet, but it provides essential nutrients to the body.

A heart-healthy eating pattern includes:

• plenty of vegetables, fruit and wholegrains
• a variety of healthy protein-rich foods , legumes , nuts and seeds. Smaller amounts of eggs and lean poultry can also be included in a heart-healthy eating pattern. If choosing red meat, make sure it is lean and limit to one to three times a week
• unflavoured milk, yoghurt and cheese. People with high cholesterol should choose reduced fat varieties
• healthy fats and oils. Choose nuts, seeds, avocados, olives and their oils for cooking
• herbs and spices to flavour foods, instead of adding salt.

This way of eating is also naturally high in fibre, which is good news, because a high intake of dietary fibre can also reduce levels of bad cholesterol in the blood.

Also, be mindful of how much you are eating. Portion sizes have increased over time and many of us are eating more than we need which can increase our cholesterol and risk of heart disease.

Serving size can vary depending on age, gender and specific nutrition needs.

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