High cholesterol levels can lead to an increased risk of heart disease and other cardiovascular conditions. Therefore, it is important to pay attention to the kinds of foods you eat. Below are eight nutrition tips one can follow that can help lower cholesterol levels in individuals.
- Unsaturated fats found in avocados, olive oil, nuts, and seeds can help raise HDL (good) cholesterol
- Include whole grains like oats, brown rice, and quinoa in your meals, as well as fruits, vegetables, and legumes
- Replace high-fat meats with lean protein sources such as skinless poultry, fish, tofu, and legumes
- Fatty fish like salmon, trout, and mackerel or fish oil or omega-3 fatty acid supplements can help lower those bad cholesterols
- Reduce your intake of processed and fried foods, pastries, and fatty cuts of meat.
- Consume antioxidants, fiber, and other heart-healthy nutrients include Berries, leafy greens, citrus fruits, broccoli, and sprouts
- Pay attention to portion sizes: avoid overeating and use smaller plates.
- Minimize your consumption of processed foods, sugary snacks, and sweetened beverages.
By making small but significant changes to your eating habits, you can take a proactive step towards improving your heart health and overall well-being.
References:
- Mayo Clinic Staff. (2022, April 28). 8 steps to a heart-healthy diet. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-healthy-diet/art-20047702. Accessed on 26June 2023
- American Heart Association. (2021, November 1). The American Heart Association’s Diet and Lifestyle Recommendations. Www.heart.org. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations. Accessed on 26June 2023
- Heart-Healthy Living – Choose Heart-Healthy Foods | NHLBI, NIH. (2022, March 24). Www.nhlbi.nih.gov. https://www.nhlbi.nih.gov/health/heart-healthy-living/healthy-foods. Accessed on 26 June 2023