I just got diagnosed with high cholesterol. What should I eat ?

 

I just got diagnosed with high cholesterol. What should I eat ?

                                                                                                             If you've been diagnosed with high cholesterol and already eat quite healthy, there are still some dietary adjustments you can make to help manage your cholesterol levels effectively. Here are some tips:

Increase Fiber Intake: Focus on consuming more soluble fiber, which helps lower LDL (bad) cholesterol levels. Include foods such as oats, barley, legumes (beans, lentils), fruits (apples, berries, citrus fruits), vegetables (brussels sprouts, carrots, broccoli), and whole grains (quinoa, brown rice) in your diet.

Choose Healthy Fats: Opt for sources of healthy fats, such as avocados, nuts (almonds, walnuts, pistachios), seeds (chia seeds, flaxseeds), and fatty fish (salmon, mackerel, sardines). These fats can help increase HDL (good) cholesterol levels and lower LDL cholesterol.

Limit Saturated and Trans Fats: Reduce your intake of saturated fats found in fatty meats, full-fat dairy products, and processed foods. Also, avoid trans fats found in fried foods, packaged snacks, and baked goods, as they can raise LDL cholesterol levels.

Incorporate Plant Sterols and Stanols: Foods fortified with plant sterols and stanols, such as certain margarines, orange juice, and yogurt, can help lower LDL cholesterol levels when consumed as part of a healthy diet.

Increase Omega-3 Fatty Acids: Include omega-3-rich foods in your diet, such as fatty fish, flaxseeds, chia seeds, and walnuts. Omega-3 fatty acids have been shown to have heart-healthy benefits, including lowering triglyceride levels and reducing inflammation.

Choose Lean Protein Sources: Opt for lean protein sources such as skinless poultry, fish, tofu, beans, and legumes instead of red meat and processed meats, which are higher in saturated fats.

Limit Added Sugars and Refined Carbohydrates: Reduce your intake of sugary beverages, sweets, and refined carbohydrates like white bread, white rice, and pastries. These foods can contribute to weight gain and increase triglyceride levels.

Be Mindful of Portions: Pay attention to portion sizes, as overeating even healthy foods can lead to weight gain, which can adversely affect cholesterol levels.

Stay Hydrated: Drink plenty of water throughout the day to stay hydrated, as dehydration can affect cholesterol levels.

Be Consistent and Patient: Make dietary changes gradually and consistently, and be patient with the process. It may take time to see significant improvements in your cholesterol levels, so stay committed to a healthy lifestyle.

Remember to consult with a healthcare professional or a registered dietitian for personalized dietary recommendations and guidance tailored to your specific health needs and goals.