health guides
High Cholesterol
Also indexed as:High Cholesterol, Dyslipidemia, Hypercholesterolaemia, Hyperlipidemia, Hypoalphalipoproteinaemia, Low HDL Cholesterol, Hyperlipidaemia, Hypoalphalipoproteinaemia, LDL Cholesterol Damage, HDL Cholesterol Damage
Take control of your cholesterol to lower your heart disease risk. According to research or other evidence, the following self-care steps may be helpful.
The right diet is the key to managing many diseases and to improving general quality of life. For this condition, scientific research has found benefit in the following healthy eating tips.
| Recommendation | Why | Get started |
|---|---|---|
| Add some olive oil | Replacing foods high in trans and saturated fats with foods rich in high-quality polyunsaturated and monounsaturated fats, like those in fish, nuts and seeds, and olive oil, can help lower cholesterol levels and reduce cardiovascular risk. | |
| Avoid sugar | Including specific foods and beverages, such as soy foods, nuts and seeds, fish, garlic, coffee, and alcohol, in your regular diet may improve cholesterol and other lipid levels. | |
| Balance your fats with polyunsaturated fats | Replacing foods high in trans and saturated fats with foods rich in high-quality polyunsaturated and monounsaturated fats, like those in fish, nuts and seeds, and olive oil, can help lower cholesterol levels and reduce cardiovascular risk. | |
| Curb the carbs | Low-carbohydrate diets appear to slightly increase LDL-cholesterol levels but have positive impacts on HDL-cholesterol and triglyceride levels. It is unclear how these effects influence cardiovascular outcomes. | |
| Do the DASH | The DASH eating pattern has been shown to lower LDL-cholesterol levels and improve cardiovascular and metabolic health. | |
| Eat your veggies | Vegetarian diets are generally rich in soluble fiber, phytosterols, and soy protein, all of which have been shown to lower LDL-cholesterol levels. | |
| Fight cholesterol 'mano a mono' | Replacing foods high in trans and saturated fats with foods rich in high-quality polyunsaturated and monounsaturated fats, like those in fish, nuts and seeds, and olive oil, can help lower cholesterol levels and reduce cardiovascular risk. | |
| Get your garlic | Including specific foods and beverages, such as soy foods, nuts and seeds, fish, garlic, coffee, and alcohol, in your regular diet may improve cholesterol and other lipid levels. | |
| Go nuts | Including specific foods and beverages, such as soy foods, nuts and seeds, fish, garlic, coffee, and alcohol, in your regular diet may improve cholesterol and other lipid levels. | |
| Less turf, more surf | Including specific foods and beverages, such as soy foods, nuts and seeds, fish, garlic, coffee, and alcohol, in your regular diet may improve cholesterol and other lipid levels. | |
| Make Mediterranean meals | A Mediterranean-style diet has been associated with lower cholesterol levels and better cardiovascular, metabolic, and overall health. | |
| Manage your portfolio | The portfolio diet emphasizes four dietary components that lower cholesterol levels: phytosterols, viscous soluble fiber, soy protein, and nuts. Some research suggests this diet can be as effective as a widely used cholesterol-lowering drug. | |
| Reduce risk with fibre | Eating fiber-rich foods like whole grains, legumes, fruits, and vegetables can help reduce cholesterol levels. | |
| Replace meat with soya | Including specific foods and beverages, such as soy foods, nuts and seeds, fish, garlic, coffee, and alcohol, in your regular diet may improve cholesterol and other lipid levels. | |
| Seed change | Including specific foods and beverages, such as soy foods, nuts and seeds, fish, garlic, coffee, and alcohol, in your regular diet may improve cholesterol and other lipid levels. | |
| Try vegan | Vegan diets are generally rich in soluble fiber, phytosterols, and soy protein, all of which have been shown to lower LDL-cholesterol levels. | |
| Choose coffee carefully | Including specific foods and beverages, such as soy foods, nuts and seeds, fish, garlic, coffee, and alcohol, in your regular diet may improve cholesterol and other lipid levels. | |
| Enjoy a drink | Including specific foods and beverages, such as soy foods, nuts and seeds, fish, garlic, coffee, and alcohol, in your regular diet may improve cholesterol and other lipid levels. | |
| Focus on healthy fats, not dietary cholesterol | Replacing foods high in trans and saturated fats with those rich in high-quality fats, like omega-3 and omega-6 polyunsaturated and omega-9 monounsaturated fatty acids, can help lower cholesterol levels and reduce cardiovascular risk. | |
| Avoid saturated fats | Replacing foods high in trans and saturated fats with foods rich in high-quality polyunsaturated and monounsaturated fats, like those in fish, nuts and seeds, and olive oil, can help lower cholesterol levels and reduce cardiovascular risk. | |
| Pass on the trans fat | Replacing foods high in trans and saturated fats with foods rich in high-quality polyunsaturated and monounsaturated fats, like those in fish, nuts and seeds, and olive oil, can help lower cholesterol levels and reduce cardiovascular risk. |
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The information presented by TraceGains is for informational purposes only. It is based on scientific studies (human, animal, or in vitro), clinical experience, or traditional usage as cited in each article. The results reported may not necessarily occur in all individuals. Self-treatment is not recommended for life-threatening conditions that require medical treatment under a doctor's care. For many of the conditions discussed, treatment with prescription or over the counter medication is also available. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements or before making any changes in prescribed medications. Information expires December 2024.
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