High Cholesterol

Lower cholesterol in ~1-2 months with diet; saturated fat main cause of cholesterol

Recommended For

High cholesterol, Hypercholesterolemia, Therapeutic Lifestyle Changes diet (TLC).

Diet Goals

Decrease fat, increase fiber

  • Restrict foods high in saturated, trans fats
  • Increased fiber helps decrease cholesterol
  • Low sodium helps lowers BP
Medications treat symptoms but diet helps treat the underlying cause of high cholesterol. Take your meds but don't forget diet changes.

Food Recommendations

Foods to Eat

Fruits, Vegetables: Berries, avocado, leafy greens, carrots
Lean meats: Chicken, turkey, fish, tuna, shrimp, pork chops
Fish 2 x week: Salmon, bass, cod, crab, scallops, shrimp
Nuts, Seeds: Chia seeds, flax, pepitas, almonds, walnuts
Low fat dairy: Skim, 1% milk, yogurt, cheeses, buttermilk
High fiber foods: Lentils, chia seeds, whole grains, popcorn

Foods to Avoid

Red meat: Beef, lamb, pork, goat, veal, mutton
Baked goods: Cakes, cookies, muffins, pizza, pastries
Fried foods: Pan fried or deep fried in hot oil or butter
Saturated fats: Beef, lamb, pork, full fat dairy, butter, pastry, pie, biscuits
Processed meats: Sausage, hot dogs, jerky, deli meat, bacon
Full fat dairy: Whole milk, yogurt, butter, cheese

Diet Rules

Additional Information

Research

Following the TLC diet for 6 weeks led to significant reductions in total cholesterol and triglyceride levels, major risk factors for clogging arteries in heart disease.
Studies show lowering LDL (bad) cholesterol can reduce the risk of dying from heart attacks; high levels of HDL (good) cholesterol remove cholesterol and plaque.
TLC linked to weight loss; decreased risk of T2 diabetes and/or coronary heart disease; health risks increase with weight increase.

Caveats

Controllable risk factors for heart attack: High BP, high cholesterol, overweight, inactivity, diabetes, smoking.
Saturated fat increases cholesterol level most; cholesterol from diet has minimal effect on levels.
Losing just 5-10 lbs can lower your cholesterol and triglycerides.
Regular exercise affects cholesterol level and overall heart health; add 30 mins of walking per day.

References

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