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What Diet Should I Follow To Reduce Cholesterol Level?
Hi my latest cholesterol test showed a marked increase from 5.7 to in 2012 to 6.8 recentlyI am female age al64 and weigh 69.9kg I know I have changed my diet and have been using coconut oil and using butter and full cream milk I really do not want to take Lipitor are prescribed by my Dr and would like to make changes to my diet can I achieve this? kind regards Jan
Wed, 12 Nov 2014
Your cholesterol level has moved from border line range to high range which can be dangerous for your heart health. You need to follow a strict low fat diet along with regular physical exercise to bring down cholesterol levels.
You need to avoid saturated fats and cholesterol rich foods in your diet to bring down cholesterol levels. Butter, clarified butter or ghee, coconut oil, palm oil, full cream milk along with fat from meats and eggyolk raise cholesterol levels.
If you are a non-vegetarian, you can choose lean cuts of meat, skinless chicken and fish. Have low fat or skimmed/toned or double toned milk instead of full cream milk. Increase your intake of soluble fibre as it lowers cholesterol levels.
Sources of soluble fibre includes apples, guava, citrus fruits and oat bran. Include kidney beans, chickpeas and cluster beans in your diet.
You can also take 2-3 tsp of roasted flaxseeds daily to lower cholesterol.
Limit intake of oil used in cooking to not more than 2-3 tsp/day per person. Use non-stick utensils for low fat cooking.
Include plenty of salads in your diet to increase fibre intake.
Avoid junk foods, fried and fatty foods.
Read food labels for fat content of products. There are hidden fats like fats present in nuts, dried fruits and processed foods like cookies, ice cream etc.
Increase your activity by walking briskly for 30-45 minutes a day 5 times a week.
De stress regularly by meditating, deep breathing exercises, engaging in an activity that you enjoy as increased stress also raises cholesterol levels.
Try to incorporate these diet and lifestyle changes, get your cholesterol checked again after 6 months and follow your doctor's advice.
You need to avoid saturated fats and cholesterol rich foods in your diet to bring down cholesterol levels. Butter, clarified butter or ghee, coconut oil, palm oil, full cream milk along with fat from meats and eggyolk raise cholesterol levels.
If you are a non-vegetarian, you can choose lean cuts of meat, skinless chicken and fish. Have low fat or skimmed/toned or double toned milk instead of full cream milk. Increase your intake of soluble fibre as it lowers cholesterol levels.
Sources of soluble fibre includes apples, guava, citrus fruits and oat bran. Include kidney beans, chickpeas and cluster beans in your diet.
You can also take 2-3 tsp of roasted flaxseeds daily to lower cholesterol.
Limit intake of oil used in cooking to not more than 2-3 tsp/day per person. Use non-stick utensils for low fat cooking.
Include plenty of salads in your diet to increase fibre intake.
Avoid junk foods, fried and fatty foods.
Read food labels for fat content of products. There are hidden fats like fats present in nuts, dried fruits and processed foods like cookies, ice cream etc.
Increase your activity by walking briskly for 30-45 minutes a day 5 times a week.
De stress regularly by meditating, deep breathing exercises, engaging in an activity that you enjoy as increased stress also raises cholesterol levels.
Try to incorporate these diet and lifestyle changes, get your cholesterol checked again after 6 months and follow your doctor's advice.
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