Cholesterol is a fatty molecule found in your bloodstream. There are two varieties: LDL (low-density lipoprotein) cholesterol is often referred to as “bad” cholesterol since it can clog arteries. HDL (high-density lipoprotein) is regarded as “good” since it aids in the removal of LDL from the bloodstream.
Ways to reduce cholesterol level:
Eat Heart-Healthy Fats: Saturated fats (found in red meat and full-fat dairy) should be replaced with heart-healthy fats found in olive oil, avocados, and almonds. These fats have the potential to improve your cholesterol profile.
Choose Lean Proteins: Instead of fatty meats, choose lean proteins like poultry, fish, and plant-based sources like beans and tofu.
Add More Soluble Fiber: Soluble fiber, found in foods such as oats, barley, beans, and fruits, can help decrease LDL cholesterol.
Eat Fatty Fish: Fish high in omega-3 fatty acids, such as salmon, mackerel, and trout, can reduce triglycerides and increase HDL cholesterol.
Exercise Regularly: Every week, do at least 150 minutes of moderate-intensity activity or 75 minutes of intense exercise to help boost HDL cholesterol and lower LDL cholesterol.
Maintain a Healthy Weight: Losing weight can help your cholesterol readings. A healthy diet and frequent exercise are essential for this.
Limit Processed Foods: Processed foods often contain trans fats, which raise LDL cholesterol. Check labels and avoid foods with trans fats.
Enjoy Antioxidant-Rich Foods: Antioxidants found in fruits and vegetables can help preserve your blood vessels and prevent inflammation.
Moderate Alcohol Intake: If you must consume alcohol, do it in moderation. Although a small amount of alcohol may boost HDL cholesterol, excessive drinking is hazardous.
Sample Weekly Cholesterol Management Chart
| Day | Breakfast | Lunch | Snack | Dinner |
|---|---|---|---|---|
| Monday | Oatmeal, berries, almonds | Grilled chicken salad | Greek yogurt, honey | Baked salmon, broccoli |
| Tuesday | Avocado toast, poached egg | Lentil soup, mixed greens | Apple slices, almond butter | Tofu stir-fry, brown rice |
| Wednesday | Spinach smoothie | Quinoa and black bean bowl | Carrot sticks, hummus | Grilled shrimp, asparagus |
| Thursday | Greek yogurt, granola | Turkey and avocado wrap | Mixed nuts | Baked cod, sweet potatoes |
| Friday | Whole-grain cereal | Spinach and feta stuffed chicken | Cucumber slices, tzatziki sauce | Vegetable curry, brown rice |
| Saturday | Scrambled eggs, spinach | Tofu and veggie rice bowl | Mixed berries | Grilled lean beef, kale, quinoa |
| Sunday | Whole-grain pancakes | Chickpea salad, olive oil dressing | Walnuts | Grilled mackerel, Brussels sprouts |