5 Diets to Lower Cholesterol

The Mediterranean diet helps reduce bad cholesterol levels, DASH contributes to balancing blood pressure, protecting heart health.

Excess cholesterol creates plaque, causing blood vessels to become blocked, thereby causing cerebral ischemia leading to stroke. A scientific diet helps reduce cholesterol, controlling the risk of heart disease.

Mediterranean diet

The diet prioritizes plant-based foods, recommends the use of extra virgin olive oil. Instead of meat, the Mediterranean diet mainly uses fish, limiting processed foods. Eating this way helps reduce bad cholesterol and increase good cholesterol.

The heart-healthy diet is largely based on whole, minimally processed plant foods and healthy fats. For example, extra virgin olive oil is rich in monounsaturated fats and compounds with powerful antioxidant and anti-inflammatory properties.

DASH Diet

The DASH (Dietary Approaches to Stop Hypertension) diet is designed to help lower high blood pressure and cholesterol. Similar to the Mediterranean diet, DASH focuses on fruits, vegetables, whole grains, fish, poultry, and nuts; it reduces salt intake. Sodium in table salt causes the body to secrete more fluid, which makes the heart beat faster, leading to increased blood pressure.

You should create a healthy diet and reduce the intake of foods rich in cholesterol. Photo: Freepik

TLC Diet

TLC stands for Therapeutic Lifestyle Changes Diet, developed by the National Institutes of Health (NIH) to reduce the risk of heart disease and stroke. It includes dietary and lifestyle recommendations to promote optimal cholesterol levels and a healthy weight.

Specifically, you should exercise moderately for at least 30 minutes, saturated fat should not exceed 7% of calories, control cholesterol to no more than 200 mg, eat 10-25 g of soluble fiber, and at least 2 g of plant sterols or stanols.

This diet also focuses on whole grains, vegetables, fruits, dairy and lean proteins, limiting foods high in saturated fat and cholesterol. TLC has been shown to reduce bad cholesterol, triglycerides, blood pressure and weight.

Vegetarian

Vegetarians eat mainly whole grains, dairy, eggs, fruits, vegetables, soy products, and nuts; they do not eat meat, poultry, or seafood. Long-term vegetarianism has been associated with many health benefits, including weight loss, lower cholesterol, and lower blood pressure.

Vegan

A vegan diet excludes animal products, including eggs, milk, and whey. This reduces the risk of heart disease, high cholesterol, high blood pressure, type 2 diabetes, and aids in weight loss.

A nutritionist can advise you on how to eat vegan to suit your physical condition and health. Knowing how to combine foods will help your body get enough protein, calcium and iron.

Le Nguyen (According to Everyday Health )

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