Good dietary changes that lower cholesterol levels

Presse Santé

Although dietary cholesterol-rich foods are unlikely to have a significant effect on high cholesterol, foods high in saturated fat should be avoided. Cholesterol helps the body perform many important functions, including helping to create hormones and build cells. The liver creates cholesterol that the body uses, but you can also eat foods that contain this substance.

There are two types of cholesterol: low-density lipoproteins (LDL) and high-density lipoproteins (HDL). When too much LDL cholesterol builds up in the blood, it can cause plaque to build up in the arteries. This can increase the risk of heart disease. Diet can be modified to help lower LDL cholesterol levels in the blood. This article examines the relationship between dietary cholesterol and high LDL cholesterol levels. It is also looking at how people can lower cholesterol levels by changing their diet. Finally, it lists foods to eat and avoid to lower cholesterol levels.

dietary cholesterol and blood cholesterol level

High levels of LDL cholesterol in the blood can increase a person’s risk of developing heart disease (CVD). Although the liver creates cholesterol for the body to use, individuals can also find cholesterol in the foods they eat. This is called cholesterol.

According to a 2019 article, health experts already believe that a high intake of dietary cholesterol increases the risk of developing CVD. Until recently, public health guidelines recommended limiting cholesterol to 300 milligrams (mg) per day.

To help lower blood cholesterol levels, reduce consumption of foods that are high in saturated fat. Saturated fat affects how the liver processes cholesterol, which can raise LDL levels in the blood.

How can you lower your cholesterol level through your diet?

Dietary cholesterol has only a small effect on blood cholesterol levels. However, some health organizations still recommend limiting dietary cholesterol to no more than 300 mg of cholesterol per day. Many foods high in dietary cholesterol, such as red meat and other animal foods, are also high in saturated fat. This may contribute to the confusion that has existed until now about the effect of dietary cholesterol on blood cholesterol levels.

However, a good diet includes:

Vegetable oil
all corn
lean protein sources
low-fat or non-fat dairy products

In general, eat more fiber-rich foods, such as beans, oats and vegetables. Also eat foods high in unsaturated fats, such as olive oil, avocado, nuts or seeds.

Foods to Avoid

Above all, limit foods high in saturated fat. Foods high in saturated fat include the following:

red meat
high-fat dairy products
bacon, sausages and other processed meats
baking that has a large amount of butter, such as bread
charcuterie products.

Are there specific diets that one can follow?

The DASH diet (Dietary Approaches to Stop Hypertension) and the Mediterranean diet are low in cholesterol.

The DASH Diet

The DASH diet aims to lower blood pressure and lower LDL cholesterol.

To follow this diet, one should try to eat: +

all corn
Vegetable oil
non-fat or low-fat dairy products

People should also avoid eating

meat fat
sugary drinks
fat dairy products.

Mediterranean style diet

A 2022 article notes that Mediterranean cuisine is a term that describes the traditional eating habits of people living in the Mediterranean region. The Mediterranean diet may help prevent stroke and heart disease. It can also reduce the following risk factors for stroke and heart disease, including:

high cholesterol
high blood pressure

According to a 2019 review, this eating plan can also improve cardiovascular health.

People following the Mediterranean diet should aim to eat:

green and leafy vegetables
various legumes
nuts, such as walnuts, pistachios, and almonds
fresh fruit
all corn
olive oil

Are dietary changes enough to lower LDL cholesterol levels?

Some people can use dietary changes to help lower their cholesterol levels. However, diet alone is not always enough to lower cholesterol levels. In addition to changing their diet, people should take the following steps to help lower LDL cholesterol levels:

Avoid or quit smoking, if necessary
get regular lipid tests, at least every 5 years
exercise regularly

Some people may also need medication. People who may need cholesterol medication include those who have it

familial hypercholesterolemia, an inherited condition that can lead to high LDL cholesterol.

You can help lower your cholesterol levels by changing your diet. However, one may also need to make other changes, such as increasing the amount of physical exercise and quitting smoking, if appropriate. However, some people, such as those with diabetes or CVD, may not be able to control their cholesterol levels just by changing their diet and lifestyle. They may need medication to better manage their condition.

* blokus strives to spread health knowledge in a language accessible to all. IN NO EVENT, THE INFORMATION GIVEN CANNOT REPLACE THE OPINION OF A HEALTH PROFESSIONAL.
Scroll to Top