Diet tips for people with high cholesterol

Choose healthy foods

Food intake is very important, it can improve heart health and reduce cholesterol. Each person should eat plenty of nutritious foods such as fruits, vegetables, lean proteins, low-fat dairy, and whole grains. Eliminate foods that are less healthy or high in calories such as processed meats, salty snacks like chips, sweets, drinks containing added sugar… for health benefits. Eating nutritious foods also helps cut down substances that are bad for cholesterol such as saturated fat and trans fat.

Omega-3 supplements

These healthy polyunsaturated fats are found in fatty fish such as salmon, tuna, mackerel, oysters, walnuts, flaxseeds, and canola oil. They do not directly affect cholesterol levels, but provide many benefits for overall heart health, contributing to lower triglyceride (triglyceride) levels. Triglycerides are always present in the blood due to daily metabolization of food and creation by the liver. A high triglyceride index warns of the risk of atherosclerosis, myocardial infarction, blood fat, fatty liver, and stroke.

Some vegetable oils such as grapeseed, sesame, soybean and corn oils also contain this fat. Olive oil, canola oil and peanut oil are rich in good monounsaturated fats.

Note saturated fat and trans fat

These two types of fats can increase bad cholesterol. They are found in red meat, butter, grilled and fried foods. The American Heart Association recommends that each person limit daily saturated fat intake to no more than 5-6% of calories. For example, a person eating 2,000 calories per day should consume 11-13 g of saturated fat.

Trans fats are not good for heart health. Food manufacturers work to eliminate them from processed foods. Consumers should pay attention to the nutritional content when buying food to choose good ones.

Eat more fiber

Fiber helps the digestive tract function smoothly, increasing the feeling of fullness for weight loss. People who eat a lot of soluble fiber can reduce bad cholesterol. Soluble fiber acts like a gel when dissolved in the intestines, binding some of the food’s cholesterol in the intestines, preventing the body from absorbing them.

Foods that provide soluble fiber include oats, barley, kidney beans, apples, pears, prunes and citrus fruits. One orange or grapefruit has about 2 g of fiber. Maintaining a scientific diet is also a way for a person to keep their body weight stable. Excess body fat can increase bad cholesterol and triglycerides, reducing the good ones.