4 Diet Tips for Better Cholesterol Control

Better cholesterol control can lower the risk of developing heart diseases. The aim is to reduce total cholesterol, increase good cholesterol i.e. High-density Lipoprotein (HDL), and lower bad cholesterol i.e. Low-density Lipoprotein (LDL) and Triglycerides (TG).

  1. Minimize consumption of foods high in saturated and trans-fat as these can increases LDL. Examples of food types are red meat, whole milk products and pastries.
  2. Choose instead “good” fats like polyunsaturated fat and monounsaturated fat.  These types of fats may HDL, thus lowering the risk of heart disease. Examples of food high in polyunsaturated fats are salmon, walnuts, sesame, pumpkin seeds, vegetable oils, such as olive oil and sunflower oil.
  3. Increase intake of soluble fibre such as whole grains, oats, peas, beans, legumes, apples, citrus fruits and vegetables. These are associated with significant reduction in total cholesterol and bad cholesterol. The recommended daily intake of total fibre is 3 servings of vegetables and 2 servings of fruits.
  4. In Summary, adopt healthy eating habits by increasing intake of variety of fruits, vegetables, legumes, nuts, low-fat dairy product, whole grain breads and cereals.

 

 

Reference

  1. Hypercholesterolemia Diet: What to Eat for Lower Cholesterol [Internet]. Healthline. 2019 [cited 24 January 2019]. Available from: https://www.healthline.com/health/high-cholestero/hypercholesterolemia-diet?fbclid=IwAR38UgXeHEpioa8tGqa1ikHTfRfX8F2Wdkd6QSEjFYPW5t17QYwzraEVH_Y#foods-to-eat