📊 Recommended food breakdown (Source)
Bringing down high cholesterol does not have to be overly complicated. It really involves just a few simple changes that can add up and make big differences in your health. As you get started, you'll learn how to navigate the labels and start making choices that support a far healthier heart.
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An individual embarking on a low-cholesterol diet plan for beginners might, quite understandably, feel overwhelmed by the task of managing their food choices. In essence, the dietary changes that most help one reduce cholesterol are really about incorporating more healthily and exerting better judgment in the kinds of food one consumes. Major players in this regard for reducing cholesterol through dieting remain fruits, vegetables, whole grains, and lean proteins. Two other very important steps toward success in this respect would be avoiding processed foods and cutting down on sugary drinks.
In learning how to adopt this new way of eating, novices will learn how to read nutrition labels and select healthier fats as a means of controlling cholesterol. This does not exclude some foods from the diet but rather teaches one how to enjoy tasty meals healthy for the heart.
(...) people who consume omega-3-rich foods on a regular basis remain mentally clearer and have a lower likelihood of developing cognitive deterioration than those who consume less of there healthy fats.
Lisa Mosconi, PhD
The low cholesterol diet plan for beginners focuses on simple changes one can easily make, such as using olive oil instead of butter and choosing lean turkey over red meat. It is rich in soluble fiber from foods like barley and apples that help remove the extra cholesterol from blood. Fatty fish like mackerel provides an essential amount of omega-3s that help to bring down triglycerides in the body in a natural way. You will also come across filling snacks, nuts, and seeds that are rich in heart-healthy fats.
If you're new to low-cholesterol eating, try to enjoy very versatile and inexpensive foods like oats and beans—these are your budget heroes. Forget about expensive specialty products and things. Stick with very affordable stuff like greens, eggs, and canned fish. Planning meals ahead of time will keep you from buying on impulse and paying for expensive takeout. Frozen fruit smoothies can satisfy a sweet tooth without blowing your budget on exotic berries.
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
