Are you looking for a good diet for high cholesterol patients? Do you want to know how to control your high cholesterol levels? Recently, VKool.com made a writing of the good diet for high cholesterol patients. This writing is a collection of top healthy diet tips for controlling and reducing high cholesterol levels from reliable sources. However, this writing is not intended to give medical advice, so make sure that you will consult with your medical practitioner before following the diet for high cholesterol presented in this article.
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1. Drink Soy Milk Regularly
Be sure to drink 1-2 cups of soy milk per day and eat fresh products made from soy, such as tofu, douhua … the isoflavones found in soy have cholesterol-lowering effects, including reduce LDL cholesterol, the harmful or “bad” cholesterol.
2. Eat White And Black Mushrooms
Mix 10g of white mushroom with 10g of black mushroom and 5g of sugar. You cook mushrooms with sugar in 60 minutes. Then, you eat both mushrooms and water. Eat a continuous 15-day treatment period. Your cholesterol level will lower dramatically.
3. Add Garlic Into Your Daily Diet Plan
Fresh garlic, peeled, you can eat during or after your meal. Every meal, you just need to eat 2-3 cloves of garlic, and you do not eat too much garlic in the day because it is hot spicy. Daily dosage should eat less than 5 grams of garlic.
Today, garlic has been formulated into tablets, so it is also easy to use. However, you do not be too picky, using fresh garlic cloves in the daily meal is more convenient and very cheap!
4. Eat Geese Meat Or Duck Meat Occasionally
Occasionally, you should eat geese meat or duck meat. Boiled geese meat with roasted sesame is not only a favorite dish of many people, but it also can treat cardiovascular diseases. In blood fat of these kinds of poultry, there are a lot of oleic acids and similar components of olive oil. On the other hand, scientists have shown that HDL- good cholesterol in duck and geese meat is very high. These reasons have confirmed positive effect of duck and geese meat in the treatment of atherosclerosis.
See more: Crunch Cholesterol book
Keep reading this writing to discover other foods to add into your own diet for high cholesterol!
5. Avoid Foods High In Fat And Grease
Fatty foods are delicious, but they contain a lot of saturated fat and grease that when be eaten regularly, they can boost your cholesterol levels to dangerous levels. You should limit the use of these foods. Preferably, after a meal you should exercise to burn excess calories.
6. Replacing Saturated Fats With Unsaturated Fats
The natural foods such as oily fish, nuts, such as almonds, cashews, pumpkin seeds, sunflower seeds, and vegetable oils are food sources containing unsaturated fat. You should include these foods in your daily diet plan and give up the foods high in saturated fat.
7. Reduce The Amount Of Salt When Cooking Foods
Regardless of cholesterol in your body is high or low you should also limit the amount of salt added to food. Food will taste slightly different, but after a few of days, you will be familiar with the use of salt. High sodium intake is the main cause of anxiety in people with high cholesterol levels.
8. Replenish Foods That Reduce Cholesterol
Many studies are showing that there are some types of foods that actually help lower cholesterol. These foods contain plant sterol and stanol such as yogurt, avocado, and jam from the plant.
9. Increase The Amount Of Soluble Fiber
There are two types of fiber, soluble and insoluble. The soluble fiber is digested in the body while insoluble fiber does not. The soluble fiber is very good because it helps reduce the amount of cholesterol in the body. The natural sources of soluble fiber include oats, beans, peas, brown rice, legumes, lentils, chickpeas, fruits (apples, pears, guava, plum, orange, grapefruit) and vegetables.
If you want to build a healthy diet for high cholesterol, continue reading!
10. Eat Lean Meats And Stay Away From Red Meat
Grilled chicken and lean meats should be included in your meals instead of red meat and foods increasing your cholesterol levels. In addition, you should add green vegetables and fruits into your diet, and give up foods high in fat. Moreover, you need to eat a variety of spices that help decrease cholesterol levels.
11. Eating Less Fat
According to the latest recommendations of the American Heart Association, to reduce blood cholesterol, the daily diet only should provide less than 30% of calories from fat, of which only 10% of calories from saturated fat. To determine the proper intake of an amount of fat each day, you need to multiply your total calorie intake with 30% and divide 9 (for example, if you need 2,000 calories into the body, the amount of fat should be limited to 2,000 x 30 % /9 = 67 g / day). However, you should not reduce the proportion of fat to less than 10% of total calories because it is not beneficial to health.
12. Avoid Using Palm Oil Or Coconut Oil
Not only exist separately, these oils are found in vegetable cream to drink with coffee (coffee creamers, coffee mate), cheesecake, chocolate, and more. You should use olive oil, canola oil, corn oil, safflower seed oil, soybean oil and sunflower oil. These oils have the effect of lowering cholesterol levels. It should be noted that the total of all fats mentioned above should not be exceeded 30% of calories allowed.
13. Eat More Fish
You should eat more fish (two or three times per week) to replenish a proper amount of the omega-3 fatty acids into your body. These acids have cardioprotective effects. You can get omega 3s naturally from foods such as salmon, tuna, sardines, herring and mackerel.
Salmon or any other oily fishes are rich in omega-3 fatty acids, so eating them not only lowers blood pressure but also prevents clot formation by lowering cholesterol. Besides, fish food also is a healthy alternative to meat, which contains saturated fat.
14. Get An Enough Intake Of Folic Acid
If the acid folic level in the blood is too low, the homocysteine level will increase, leading to the risk of heart disease. The researchers recommended that you should get an intake of 400 micrograms of folic acid per day by eating foods such as spinach, orange juice, bread, peanuts, white bean and wheat germ. Here is a list of top 10 foods highest in folate:
- Beans (Black Eyed Peas – Cooked) – 208µg (52% DV) Folate in 100g
- Lentils (Cooked) – 181µg (45% DV) Folate in 100g
- Spinach (Raw) – 194µg (49% DV) Folate in 100g
- Asparagus (Cooked) – 149µg (37% DV) Folate in 100g
- Lettuce (Cos or Romaine) – 136µg (34% DV) Folate in 100g
- Avocado – 81µg (20% DV) Folate in 100g
- Broccoli (Cooked) – 108µg (27% DV) Folate in 100g
- Tropical Fruits (Mango) – 43µg (11% DV) Folate in 100g
- Oranges – 39µg (10% DV) Folate in 100g
- Bread (Wheat Bread) – 85µg (21% DV) Folate in 100g
15. Eating A Bowl Of Oatmeal Every Day
Oatmeal contains soluble fiber can help to reduce the amount of bad cholesterol in the body. You can make this dish more attractive by adding slices of banana or other fruits in your bowl of oatmeal. This can also increase the fiber and health benefits of this food.
16. Eat Plenty Of Fruits
Citrus can prevent the absorption of cholesterol from the intestine into the blood, and help to control cholesterol. Pomegranate is a fruit that also helps lower cholesterol because it increases the production of nitric oxide thereby preventing arterial blockage. It also has a range of positive effects on health, such as anti-aging, anti-arthritis, enhancing resistance, so you should eat pomegranate regularly.
You will discover other tips and advice for planning a great diet for high cholesterol in the next part of this writing.
17. Eating Nuts
Try eating all the nuts from walnuts to almonds, ensure that you will have a healthier heart. However, avoid the nuts are salted or processed. In addition, the grains help reduce cholesterol, but you should not eat too much because they can increase your body weight by calorie content.
Walnut eat fleshy and tasty, probably contains more unsaturated fats. Walnut can reduce blood cholesterol levels significantly. Thanks to containing unsaturated fat, walnut can help the blood vessels be more elastic.
If you eat a lot of walnut up to 20% of the energy of a day, LDL cholesterol level can be lowered to 12%. Almonds also have the same effect. However, you should note that walnuts and almonds are high in fat – fat in these foods is good but they contain many calories. If you eat too many walnuts and almonds, you may be gain weight. It is better instead of harmful fats such as cheese, butter, meat fat … you should replace them with walnut.
Protein in soy or foods made from soy like tofu, soy beans, soy milk, can reduce LDL cholesterol levels and triglycerides fat, especially when eaten to replace the protein source of animals.
Eating about 25 to 50 grams of soy protein per day will reduce bad LDL cholesterol 4 to 8%. However, it is not easy to accomplish because 25 to 50 grams of soy are very much, hardly anyone can eat well in one day, let alone they need to eat everyday. People with very high cholesterol levels will benefit most if they follow this soy eating method.
The soy reduces cholesterol probably related to the nature of its amino acids. In addition, soy also contains a compound called phytoestrogens. This substance may reduce heart disease by coronary heart enlargement.
However, women who have had breast cancer or are at high risk for breast cancer (eg mother or sister with breast cancer), they should ask their doctor before eating soy in large numbers because they are not known whether the estrogens in soy can have any effect on breast cancer or not.
19. Foods Containing Plant Sterols And Stanol
These substances have the chemical formula that is very similar to cholesterol, therefore, they can prevent the absorption of cholesterol from the intestine into the blood leading to cholesterol is reduced. You can find these substances in margarine and orange juice. If eating foods containing plant sterols and stanol moderately, they can help reduce LDL cholesterol by 10% per day.
Plant sterols and stanol have no effect on triglyceride fat or good cholesterol, HDL. They also have no effect on the absorption of fat-soluble vitamins such as A, D, K, and E.
20. Green Tea
Green tea also is an excellent, natural remedy that helps reduce blood cholesterol. However, to achieve the best results, you should drink at least 3-4 glasses per day for a long time. Green tea contains caffeine, so if you are an alcoholic, coffee, you may have to give up at least one or two cups of coffee, to avoid get an intake of a high amount of caffeine into your body.
Avocados contain oleic acid. This is a type of unsaturated fat that helps protect healthy “good” cholesterol and lower bad cholesterol.
Besides, the avocado is rich in beta-sitosterol and fiber that help control blood cholesterol levels and keep cholesterol at a normal level. In addition, the nutrients in avocados when combined with other vegetables will stimulate the immune system to work better. So, in addition to eating ripe fruits, you can take a cup of avocado shake per day, and you should add a few slices of fresh avocado on salads, not only delicious but also bring many benefits for health.
22. Olive Oil
Not only it makes the salads and fried foods become more delicious, but also the healthy fats in olive oil works to reduce the level of bad cholesterol without affecting the good cholesterol in the body. If you want to protect the heart health for the whole family, you should choose olive oil for cooking.
Previously, scientists believed that apples have a very positive effect in lowering bad cholesterol. A recent study discovered pear is also a great food that has ability to reduce bad cholesterol in the great way thanks to containing abundant amounts of pectin.
Pectin will bind to bad cholesterols and “blow” them out of the body before they are absorbed into the blood. You should clean and eat both pear and its peel because the peel of pear is a great source of fiber that is very helpful for human body.
Continue reading this writing to discover other foods that can add into your diet for high cholesterol!
This is one of the best foods for reducing bad cholesterol. In tomatoes contain an abundant amount of lycopene compounds that have the effect on reducing bad cholesterol. To increase the absorption of lycopene, you should add a small amount of olive oil mixed with tomatoes for a salad. Besides, you can also drink the juice from the tomatoes to get many other benefits for your health.
25. The Foods Can Be Used Daily
- Vegetables: spinach, cucumber, melon, jute, zucchini, pumpkin, bean sprouts, bamboo shoots, carrots, kohlrabi, and more
- The unsweeted fruits: plum, grapefruit, peaches, oranges, tangerines, pears, apples, dragon fruit, and watermelon
- Rice and potatos: approximately 200-250 g / day
- Beef, lean pork, skinless chicken (without skin), and fish fat
- Soy milk, tofu, and douhua
26. The Foods Should Be Limited
- Rice, potatoes, and other cereals: maximum 3 rice bowls / day
- Sugar, candies, and soft drinks
- All kinds of sweet fruits: banana, jackfruit, lychee, longan, and mango
- Sweetened condensed milk
- Eggs of all kinds: 1-2 eggs / week
27. The Foods Have To Avoid
- The visceral type: brain, heart, liver, kidney, stomach, and sausage
- Fatty meat, animal fats, coconut oil, and palm oil
- Butter, cheese, and chocolate
- Whole milk powder
- When processing foods, you should make bolied dishes, limiting frying and baking
28. Red Wine
Drinking a glass of red wine or other alcoholic beverages at each meal is able to regulate the amount of cholesterol necessary and beneficial for the body. This habit also helps reduce the cardiovascular diseases. However, drinking to much will take the opposite effect.
29. Red Yeast Rice
The red yeast rice includes compounds that are known as monacolins, which inhibit cholesterol synthesis & hence aid in lowering cholesterol. Simply, it is rice that is fermented by the red yeast (monascus purpureus). It has been applied in China for thousands of years for medicinal purposes. This food is packed in the form of tablets, so you can get the red yeast rice tablets easily from health food stores or pharmacies.
If you continue reading this writing, you will discover some other tips for building a perfect diet for high cholesterol.
30. Brown Rice
The oil, which comes from brown rice is known to reduce cholesterol. In addition, brown rice is high in fiber that is essential for a cholesterol-lowering diet. With just 1 cup of brown rice can provide 11 % of your daily fiber requirement.
Eating about 1 cup of plain yogurt a day can reduce LDL cholesterol by 4 % or more and the total cholesterol level by at least 3 %. Some scientists have believed that eating yogurt on a basis day may help lower the risk of heart diseases by as much as 10 %.
32. Orange Juice
Drinking 3 cups of the fresh orange juice per day can be useful in reducing the blood cholesterol levels easily and quickly because orange is rich in folate, vitamin c, and flavonoids. Drinking about 750 ml of the pure orange juice a day can increase HDL cholesterol & triglycerides, and reduce the HDL/LDL ratio in the hypercholesterolemic patients.
In the morning, you just need to add 1 teaspoon of honey to 1 cup of hot water, and then, you can ride your system of the excess fat & cholesterol, following to ayurvedic medicine. You can also add 10 drops of cider vinegar or 1 teaspoon of lime juice into this drink to create a powerful cholesterol-fighting drink.
Turmeric may help reduce the blood cholesterol. When you add it to eggplant, you can reap twice of the cholesterol-fighting benefit. Simply, you mix 3/4 teaspoon of turmeric with 1 1/2 tablespoons of boiling water and 2 tablespoons of cooked, mashed eggplant. Then, you spread it onto whole wheat bread & then you eat it after a meal that is heavy in fats.
To see all of our writings about healthly diet tips, the sample diet for high cholesterol and other health problems, go to our main Diet page. After reading the writing of the good diet for high cholesterol patients, hope that this writing helps you understand more about benefits of foods in treating high cholesterol levels and helps you know how to control your cholesterol. However, it is solely for the informational purpose and it is not intended to give medical advice. If you have any question, or you know other healthy diet tips to build the best diet for high cholesterol patients, please leave them below.