What should people with high cholesterol eat?
If you have high cholesterol, you should start by reducing it through your diet.
The main reason why blood fat levels exceed the permissible limit is diet; therefore, the first thing patients must do is pay attention to their diet and adjust it accordingly if they truly want to combat the disease.
Patients with high cholesterol cannot afford to be as unrestricted in their diet as before, because neglecting their diet can worsen the condition and significantly impact their health. Ensuring adequate nutrition for the body's functions is essential, but treatment cannot be neglected either.
Protein-rich foods
Most of us tend to overlook or underestimate the importance of eating protein-rich foods. Adequate and appropriate protein intake in the diet is essential. It's crucial for reducing high blood lipids, and it also has many other benefits such as increasing hemoglobin levels and promoting faster wound healing.
Suitable protein-rich foods for people with high blood lipid levels include skinless chicken breast and fish, as they have low cholesterol levels, reducing the risk of increased blood lipids in patients.
Vegetables and fruits
Fruits and vegetables help lower blood fat and cholesterol levels. They are rich in fiber and essential vitamins that help eliminate harmful fats affecting the blood and body.
Foods high in fiber
The body needs a certain amount of fiber each day. A lack of fiber can lead to many other diseases. Beans, barley, brown rice, etc., reduce the amount of fat and cholesterol absorbed into the body, while producing beneficial cholesterol and boosting immunity.
Types of oils that lower cholesterol levels
Olive oil, canola oil, corn oil, safflower oil, soybean oil, and sunflower oil are recommended. These oils help lower cholesterol levels. Note that the total amount of these fats should not exceed 30% of your daily calorie intake.
Other notes
Eating plenty of garlic can also help improve high cholesterol levels.
- Each week, you should eat fish for at least three days and beans (tofu, green beans, mung beans, etc.) for one day instead of meat.
- If you're eating meat, choose lean cuts that are free of fat, skin, and tendons.
- If eating shrimp, crab, or other shellfish, you should discard the roe.
- You should only consume two chicken or duck eggs per week.
- It is advisable to use oils instead of animal fats (soybean oil, sunflower oil, olive oil, etc.).
- You should drink plenty of water throughout the day (including green tea).
It can be said that the diet for people with high cholesterol is simple and easy to follow. Besides reducing the risk of the condition worsening, this diet also helps supplement many essential nutrients for the body, promoting health and beauty. Therefore, you should pay close attention to the "formulas" above.
