High cholesterol is one of the leading risk factors for heart disease, stroke and serious circulatory problems. Although dietary cholesterol only has a small impact on blood cholesterol levels, what we eat plays a big role in controlling cholesterol and heart health.
Poor eating habits combined with a lack of physical activity can lead to unhealthy weight gain, which in turn increases unhealthy cholesterol (LDL) levels and reduces HDL cholesterol levels, negatively affecting your heart health.
Why is diet so important?
An unhealthy diet, combined with a sedentary lifestyle, can lead to overweight and lipid metabolism disorders. This increase “bad” cholesterol (LDL), reduces “good” cholesterol (HDL) and causes fatty deposits to build up in the artery walls, increasing the risk of atherosclerosis.
The balance between HDL and LDL is key to good health. There are some foods that can improve LDL cholesterol levels, and eating them in moderation can help us maintain our weight. Foods that contain healthy fats or soluble fiber are good examples.
What is the best diet to lower high cholesterol?
Here are some eating tips that can help you lower your cholesterol:
1. Breakfast
Oats can be a healthy start to the day, not only filling but also rich in soluble fiber. With the recommended daily fiber intake of 25-30 grams for adults (less for children), a serving of oats can provide you with up to four grams, and you can increase this even more by pairing oats with some fruit and nuts.
2. Lunch
Beans (or legumes) such as chickpeas, lentils and baked beans are another great source of soluble fiber. For an easy lunch, try a ferro salad with broad beans or a delicious beef and smoked bean burrito bowl, filled with red kidney beans. Pair beans with vegetables, such as healthy lentil pilaf, for added flavor.
3. Dinner
With the cholesterol-lowering properties of healthier unsaturated fats, including foods rich in omega-3s (a type of polyunsaturated fat), you can add more healthy foods to your diet.
Fish is a great source of omega-3s, and you can add extra nutritional value by adding whole grains, such as in this hearty baked salmon and rice dish.
4. Dessert
Apples, berries, and citrus fruits contain a type of soluble fiber called pectin and are a great addition to sweet dishes. Some delicious dessert options, including apple cinnamon crepes and a wonderful fruit crumble, are packed with fiber from both the fruit and the oats.
5. Snacks
Nuts and seeds are a great source of cholesterol-lowering unsaturated fats. Eating a small handful of nuts as a snack between meals can help keep you fuller longer, and regular consumption has been linked to lower LDL cholesterol levels.
Combined with Physical Activity
Nutrition is an important foundation to help regulate blood cholesterol levels, but if you only focus on food and ignore physical activity, the effect will not be complete. In fact, regular exercise has the ability to increase good cholesterol (HDL), while reducing bad cholesterol (LDL) and triglycerides – the main factors causing cardiovascular diseases.
Suitable activities can be easily performed and maintained every day such as:
- Brisk walking: Just 30 minutes/day, at least 5 days/week, you can significantly improve cardiovascular health and blood lipid metabolism.
- Cycling, swimming, yoga or dancing: These are sports that are not only good for the heart but also help increase metabolism and effectively control weight.
- Deep breathing, meditation and stretching: These activities are gentle but play an important role in reducing stress.
Regular exercise not only helps you burn excess energy and support the weight loss process, but also stabilizes blood pressure, regulates blood sugar and improves the function of the circulatory system. When combining a scientific diet with reasonable exercise, you are building a sustainable lifestyle to control cholesterol and protect your heart comprehensively.
