5 diets to lower cholesterol

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

Excess cholesterol creates atherosclerotic plaques, causing blood vessels to become blocked, which in turn leads to cerebral ischemia and stroke. A healthy diet helps lower cholesterol and control the risk of heart disease.

Mediterranean-style eating

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

A heart-healthy diet largely benefits from whole, minimally processed plant-based foods and healthy fats. For example, extra virgin olive oil is rich in monounsaturated fats and compounds with strong 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; and reduces salt intake. The sodium in salt causes the body to release more cellular fluid, leading to a faster heartbeat and consequently increased blood pressure.

It's advisable to create a healthy eating plan and reduce the intake of foods high in cholesterol. (Image: Freepik)

TLC Diet

TLC stands for Therapeutic Lifestyle Changes Diet, developed by the U.S. 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, one should exercise at a moderate intensity for at least 30 minutes, saturated fat should not exceed 7% of calories, cholesterol should be kept below 200 mg, and one should consume 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 protein, while limiting foods high in saturated fat and cholesterol. TLC has been shown to reduce bad cholesterol, triglycerides, blood pressure, and weight.

Vegetarian

Vegetarians primarily consume whole grains, dairy, eggs, fruits, vegetables, soy products, and nuts; they exclude meat, poultry, and seafood. Long-term vegetarianism offers numerous health benefits, including weight loss, reduced cholesterol, and lower blood pressure.

Eat vegan

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

A nutritionist can advise you on how to follow a vegan diet that suits 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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