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Health & Fit This High Cholesterol Diet Plan Will Lower Your Cholesterol Numbers

17:27  08 november  2019
17:27  08 november  2019 Source:   eatthis.com

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This high cholesterol diet plan will help keep your numbers low . In humans, evidence that eating cholesterol leads to unhealthy numbers simply isn't there. In fact, the 2015-2020 Dietary Guidelines for Americans makes no recommendation to limit cholesterol in foods.

While dietary cholesterol has little influence on cholesterol levels, other foods in your diet can worsen them, as can family history, smoking and a A study of 24 adults with high blood cholesterol came to the same conclusion, where eating a diet high in monounsaturated fat increased beneficial HDL by

In a perfect world, every time you'd go for a blood test, all your numbers would come back within optimum ranges. You'd skip off into the sunset from your doctor's office assured of your clean bill of health. In reality, though, we don't always get the results we hope for. It's not uncommon for a blood test to reveal that your cholesterol is high, which is why following a high cholesterol diet plan can be useful.

food on the cutting board: Chef adding toppings to toast for a high cholesterol diet plan © Shutterstock Chef adding toppings to toast for a high cholesterol diet plan

Because we've all heard about the connection between blood cholesterol and heart disease, finding out your HDL or LDL is out of whack can be a downer. Thankfully, though, your diet can go a long way toward bringing your numbers back into a healthy range. And while you may think a diagnosis of high cholesterol means you're doomed to a lifetime of rabbit food, never fear! A cholesterol-lowering diet plan can actually be full of satisfying, interesting options.

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Low Cholesterol Meal Plans . High - Cholesterol Diet Plan . Learn how to improve your heart health and lower your cholesterol by following this delicious 7-day high - cholesterol diet plan .

This high cholesterol diet plan will lower your cholesterol numbers .

We spoke to health pros to get the scoop on how to eat for healthy blood cholesterol. Here are their top tips for managing your numbers through food, like eating these 17 Foods That Lower Cholesterol.

What your numbers mean

Looking at your blood test results, you've probably noticed that there are two types of cholesterol, LDL and HDL. You may have also heard that there's "good" cholesterol and "bad" cholesterol, both of which are important in evaluating your cardiovascular health. Confused yet?

A quick refresher: LDL, or low-density lipoprotein, is the "bad" kind of cholesterol. It transports tiny droplets of fat throughout the body, depositing them in your arteries, where they block blood flow. (You can think of the "L" in LDL as the kind of cholesterol to keep low.) HDL, or high-density lipoprotein, on the other hand, is the "good" kind of cholesterol that helps cleanse your blood vessels of the gnarly gunk that can clog them. (Try remembering that this "H" number is the helpful one you want to keep high).

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High cholesterol can be inherited, but it's often the result of unhealthy lifestyle choices, which make Foods that are high in cholesterol , such as red meat and full-fat dairy products, will also increase your cholesterol . To help prevent high cholesterol , you can: Eat a low -salt diet that emphasizes fruits

Different foods lower cholesterol in various ways. Some deliver soluble fiber, which binds cholesterol and its precursors in the digestive system and drags Putting together a low cholesterol diet . When it comes to investing money, experts recommend creating a portfolio of diverse investments instead of

You can take different measures to change your LDL and HDL through a diet, but in general, dietary tips for raising one and lowering the other don't conflict. If both your numbers need adjusting, there's no need for two separate diet plans. If you're looking to raise your HDL cholesterol, here are 20 Foods That Raise Your 'Good' Cholesterol.

The basics of a cholesterol-management diet

Does cholesterol in food matter?

Theoretically, it's logical to assume that the more cholesterol you eat in food, the more the cholesterol you'll have in your blood. At least, that's what researchers used to believe. But in recent years, this theory has been debunked. A 2010 study revealed that most of the research supporting this idea was conducted on animals. In humans, evidence that eating cholesterol leads to unhealthy numbers simply isn't there.  In fact, the 2015-2020 Dietary Guidelines for Americans makes no recommendation to limit cholesterol in foods. "Cholesterol in food only plays a minor role in the cholesterol found in our blood," confirms Kris Sollid, RD, Senior Director of Nutrition Communications at the International Food Information Council. "[It] is no longer considered a nutrient of concern for overconsumption."

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Lower your cholesterol - Healthy body. Secondary navigation. Dietary cholesterol has much less of an effect on the level of cholesterol in your blood than the amount of If your doctor has told you that you have high cholesterol and you can lower it by changing your diet , there's no need to buy

Cholesterol is often viewed negatively due to its historical association with heart disease. And a third theory is that higher saturated fat intake increases cholesterol absorption while a low insulin state Cholesterol synthesis and absorption are complex mechanisms that are influenced by nutrition

So if the cholesterol in our eggs and red meat isn't the bogeyman of heart disease, what actually does make an impact? Two things: fiber and fat.

The role of fiber

While both soluble and insoluble fiber are helpful, soluble fiber is cholesterol management's top dietary rock star. Intriguingly, scientists aren't 100 percent sure why it works, but it's likely that this type of fiber binds to cholesterol particles in the digestive system, flushing them out of the body before they have a chance to be absorbed. Whatever the cause, one thing's for sure: getting plenty of soluble fiber through foods like black beans, oat bran, avocadoes, and brussels sprouts can both raise good cholesterol and lower bad cholesterol. Here are 20 Easy Ways to Add Fiber to Your Diet for some more ideas.

The role of fat

The next nutrient in the two-pronged dietary approach to cholesterol is fat. Different types of fat can have different effects on your cholesterol, for good or ill. Above all else, for healthier numbers, ruthlessly eliminate trans fats from your high cholesterol diet. These harmful fats have the dubious distinction of both raising bad cholesterol and lowering good cholesterol. Although artificial, man-made versions of trans fats have technically been banned in the U.S., they may still lurk in some food products. Check labels for any kind of hydrogenated oils—this is "code" for trans fat.

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Interpreting cholesterol numbers can be fairly complicated. Most people are familiar with Total, HDL and LDL cholesterol . People with high HDL (the However, science is now showing that the most important marker of all is the LDL particle number (LDL-p), which measures how many LDL particles

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On the flip side, there's one kind of fat the cardiovascular system loves: heart-healthy omega-3s. "Getting enough omega-3 fatty acids (think fatty fish, flaxseed, and walnuts), a type of polyunsaturated fat, can help increase HDL cholesterol," says Sollid. Omega-3s' impact may also have to do with how they alter triglycerides—another line item on your blood test. Lowering triglycerides can mean lowering cholesterol, and vice versa.

"Very high triglycerides can raise total cholesterol," says cardiologist and lipidologist Dr. Robert Greenfield, MD. "Oily fish such as salmon, herring, sardines, etc. can lower triglycerides." Aim to get seafood in your high cholesterol diet at least twice a week, like with these 43 Healthy Seafood Recipes That Are Surprisingly Easy to Make.

As for saturated fat's influence on cholesterol levels, expert opinions are mixed. For ages, medical wisdom held that saturated fat led to clogged arteries. But the last several years have seen a shift. A meta-analysis in the British Medical Journal found that the intake of saturated fat wasn't linked to a higher risk of coronary heart disease or cardiovascular disease. And the beneficial nutrients in foods like full-fat dairy, for example, may outweigh the consequences of their saturated fat content.

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Overall, it's definitely wise to stay away from processed foods that contain high amounts of saturated fat. As for whole foods that contain saturated fat, such as milk or red meat, the jury is still out on exactly how they affect blood cholesterol. Until we know more, many experts urge those with high cholesterol to eat these foods in moderation.

Portion control for better numbers

As you're planning a high cholesterol diet, don't forget that portion control matters, too. Your body weight can have a surprising effect on your cholesterol. "If someone is overweight or obese, they can reduce LDL cholesterol and increase HDL cholesterol by losing as little as 3 percent to 5 percent of their body weight," says Sollid. For healthy weight loss, aim to lose no more than one to two pounds per week.

Why have diet recommendations changed for cholesterol?

If you have the sense that dietary recommendations around cholesterol have changed in the last couple of decades, you're not wrong. Why is it that eggs used to be bad and now they're fine, or that saturated fat isn't the problem we thought it was?

The fact is, nutrition research is a constantly evolving field. "For those that follow the evolution of nutrition science closely, the shifts are gradual and logical. But for those who do not follow it closely, the shifts can seem like they come out of left field," says Sollid.

Rest assured that current recommendations aren't being made willy-nilly. "It's important for people to know that major changes in dietary guidance don't occur because of one single study that makes media headlines," says Sollid. "Rather, shifts are made after a compilation of the highest-quality evidence is reviewed."

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Foods to eat to improve cholesterol

To lower cholesterol, try building meals and snacks around whole, unprocessed foods as much as possible. Here are some to include.

  • Whole grains: Oats, barley, whole wheat bread, whole-wheat pasta, brown rice, quinoa, amaranth, and farro.
  • High-fiber, nutrient-dense vegetables: Leafy greens, brussels sprouts, broccoli, cauliflower, peppers, zucchini, carrots, cucumbers, green beans, and tomatoes.
  • High-fiber, antioxidant-rich fruits: Berries, citrus fruits, bananas, apples, pears, peaches, and melon.
  • Fatty fish: Salmon, tuna, herring, mackerel, and anchovies.
  • Lean protein: Chicken, turkey, beans, nuts, lentils, tofu, tempeh, and edamame.
  • Dairy: Yogurt, kefir, milk and (occasionally) cheese.
  • Antioxidant, anti-inflammatory herbs and spices: Ginger, garlic, turmeric, and basil.

Foods to avoid to improve cholesterol

To keep your numbers in check, stay away from high-sugar, highly processed, and empty-calorie foods. Here are some to watch out for.

  • Fried foods: French fries, onion rings, fried chicken, potato chips.
  • Processed meals and snacks: Boxed meal mixes, fast food, hot dogs, cookies, bakery products, fruit snacks, and candies.
  • Refined grains: White bread, white pasta, white rice, and white flour in baking.
  • Sweetened beverages: Juice, soda, energy drinks, and excessive amounts of alcohol.

Special diets for high cholesterol

There's compelling evidence that certain special diets can help pull your cholesterol numbers into the healthy range. The DASH diet, which stands for Dietary Approaches to Stop Hypertension, has been found to reduce LDL and raise HDL. For this diet, you'll want to see The Ultimate Guide to Exactly What Foods You Can and Can't Eat on the DASH Diet.

Some studies have also linked the Mediterranean Diet to a reduced risk of heart disease from clogged arteries.

What Makes a Diet Easy to Follow?

  What Makes a Diet Easy to Follow? U.S. News rankings rate how easy 35 diets are to follow. How much weight should you give this?"It's always going to be hard at first, but you're more likely to be able to live with some diets than you are others," says registered dietitian Andrea Giancoli, who serves on the Best Diets panel of experts in nutrition and diet assembled by U.S. News. "You don't want something that's immediately setting you up for failure.

"I recommend both the DASH and Mediterranean diets," says Greenfield, "as they stress the ingestion of fish, poultry, fruits, vegetables, legumes, seeds, nuts, and plenty of water." As for other diet trends, like keto and paleo, more research is needed to determine their potential influence. Talk to your doctor if you're currently on (or would like to start) a particular diet plan.

Sample meal plan for high cholesterol

  • Breakfast: 2 slices whole-wheat toast topped with 1/2 a mashed avocado, sprinkled with salt and pepper
  • Lunch: Tuna salad wrap: 3 oz. tuna, 1 tablespoon mayonnaise, 1/2 cup chopped apples, and 1 tablespoon pecan pieces in a whole wheat tortilla; 1 small package baked chips; green salad: 2 cups fresh spinach, 1/4 cup grated carrots, 1 tablespoon olive oil-based dressing
  • Snack: 2 graham crackers with 1 tablespoon peanut butter
  • Dinner: Grain bowl: 1.5 cups cooked quinoa, 1/2 cup chickpeas, 1.5 cups roasted broccoli, carrots, and red onion blend, olive oil and lemon juice to taste
  • Dessert: Yogurt parfait: 1 cup 2% Greek yogurt, 1/2 cup fresh or frozen berries, 2 tablespoon granola, and a drizzle of honey

How long does it take to lower cholesterol through diet?

Before making major changes to your diet, you probably want to know how long it will take before you see results in your bloodwork. "It takes time for the body to respond and change," says Greenfield, who notes that this process may take a few months. However, it's the slow and steady progress that usually makes the longest-lasting impact. Greenfield sees this as a positive for ensuring a healthy future. "You are now establishing heart-healthy habits that you need to carry you to a healthy, ripe age." If you're looking to add other healthier foods to your diet, see 40 Nutrition Experts Told Us The Foods You Should Be Eating Every Day.

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What Makes a Diet Easy to Follow? .
U.S. News rankings rate how easy 35 diets are to follow. How much weight should you give this?"It's always going to be hard at first, but you're more likely to be able to live with some diets than you are others," says registered dietitian Andrea Giancoli, who serves on the Best Diets panel of experts in nutrition and diet assembled by U.S. News. "You don't want something that's immediately setting you up for failure.

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