Reducing cholesterol through diet, including considering the amount of meat, reducing saturated fat and choosing the appropriate carbohydrate.
High cholesterol may affect many people, but take active measures to control, such as adjusting the diet.
Nutrition expert Ashley Reaver shared three simple strategies to improve lifestyle and reduce cholesterol, in Tiktok video on the channel “Lower Cholesterol Naturally”.
Consider the amount of meat consumed
Cholesterol from food “does not really have a great impact”, but people who eat a lot of meat can see these small effects “accumulate”. Ashley emphasized that the total amount of meat consumed.
For people who are facing high cholesterol, the usual advice is to limit eating red meat and processed meat, instead of choosing lean meat. People with high cholesterol or heart disease should limit red meat at one or two diets per week, equivalent to 85 g. Choose lean meats such as tenderloin, back tenderloin or foreign tenderloin, and make sure to remove all fat.
People with high cholesterol or heart disease should limit red meat. Image: Bui Thuy
Reduce the amount of saturated fat
Saturated fat is found in foods such as meat, butter and milk, known as the cause of increased blood cholesterol.
For people who want to reduce cholesterol, experts recommend that the 19-64 year old men should not consume more than 30 g of saturated fat per day, while women of the same age should not consume more than 24 g.
Consider the amount of carbohydrates
Ashley explains that carbohydrates play an important role in supporting the body to eliminate excess cholesterol. However, it is important to understand that not all carbohydrates are the same. Some types, such as whole grains, fruits, vegetables and beans can help reduce cholesterol.
The quality of carbohydrates is very important, so it is advisable to find medical advice before changing the diet.
Foods rich in soluble fiber can help reduce the amount of cholesterol absorbed into the blood. The right foods include brown rice, quinoa and Farro wheat.
High cholesterol may be caused by many factors including fatty food consumption, lack of physical activity, overweight, smoking and drinking. This condition arises when there is too much fat in the blood and can also be genetic.
To diagnose high cholesterol, blood tests need to be diagnosed, because there is often no symptoms. A healthy diet can help reduce cholesterol levels, but some people need medication.
Diet recommendations include eating lots of fatty fish, olive oil, whole grains, nuts, fruits and vegetables. If the target is to reduce cholesterol levels, you should limit eating processed foods, meat, butter, ice cream, hard cheese, cakes and biscuits.
Other useful measures include enhancing physical activity, limiting alcohol and quitting. If you worry about cholesterol levels, you should find advice from a doctor.