The best and worst cholesterol diets

The best and worst cholesterol diets

according to Centers for Disease Control and Prevention, approximately 94 million Americans aged 20 and over handle cholesterol levels in the healthy range of 200 milligrams per deciliter (mg/dL), while 28 million are in numbers over 240 milligrams/dL. Having high cholesterol numbers means an increased risk of cardiovascular disease — and while genetics and hormonal changes can play a role in your levels, the blog TH Chan School of Public Health at Harvard University It indicates that what you eat tends to have the greatest impact.

Norman E. Lepore, MD, FACC, FAHA, FSCAIhe is Cardiologist present at Cedars-Sinai Heart Institute and Professor at the David Geffen School of Medicine at the University of California, Los Angeles. Lebor saysAnd the “As a cardiologist, the first point of my discussion with the patient… is lifestyle modification, [and] It includes issues with diet as well as exercise.”

So, adjusting the diet is one of Dr. Lepore’s first recommendations. One of the main keys to lowering cholesterol (and heart disease risk) in the long run is on a good track with nutrition. So what is a healthy cholesterol diet… and what isn’t? Have your shopping list at your fingertips—here, Dr. Lebor is very specific about what’s worth adding to your cart.

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The best healthy cholesterol diet

Dr. Lepore says the best cholesterol diet is one very simple advice for most patients: follow a Mediterranean diet. “We all love to travel,” says this cardiologist. “We go to Greece and Italy and these countries where a Mediterranean diet prevails, but when we go back to our native land, we end up with diets that are rich in carbohydrates and sources of fats. [that] Not particularly healthy. “

Consistently rate the best diet for your overall health with US News & World ReportAnd the The Mediterranean diet focuses on eating a variety of fruits and vegetables, whole grains, nuts, legumes, and healthy fats such as olive oil. Incorporate fish and seafood twice a week, while other protein sources such as eggs, poultry and dairy products are eaten in moderation. Red meat is eaten in moderation. This is because, like American Heart Association Research shows that eating red meat regularly increases the risk of cardiovascular disease by an average of 22%.

Dr. says. LIBOR En Incorporating More Sources Monounsaturated fat (found in avocado, olive oil, and seeds) and polyunsaturated fats (walnuts, flaxseeds, and fish) are a good place to start. “We recommend using oils that are not tropical oils, but using high-quality canola or olive oil instead,” says Dr. Lepore. “Eating a lot of nuts. And we love blue fruits, like blueberries and blackberries, because they contain a lot of antioxidants. So these are the kinds of advice we give patients, along with regular exercise.”

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Since consuming more saturated fat increases the risk of cardiovascular disease, Dr. Lepore does not recommend a keto diet for coronary health.

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“People tend to say that they can lose weight quickly on the keto diet, and they eat the kinds of foods that reduce their appetite, but you really increase your intake of those saturated fats,” he says. “If you’re able to follow the keto diet and get your protein intake from healthy sources, that’s a different story.”

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Even outside the keto diet, Americans consume a regular diet It’s high in saturated fats, trans fats, added sugars, sodium, and calories in general. These increase the risk of cardiovascular disease as well as type 2 diabetes, obesity, and some types of cancer, he says 2020-2025 Dietary Guidelines for Americans, as published by the US Department of Agriculture in cooperation with the US Department of Health and Human Services. “We get a lot of saturated fat, we eat a lot of meat and pork products as sources of protein, and we eat a lot of bread and starches,” Dr. Lepore adds.

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It’s not just about losing weight

While losing excess weight is important for improving cardiovascular health, Dr. Lepore says it’s not the only solution to lowering cholesterol levels and the risk of cardiovascular disease. “Often, people lose weight as part of my recommendations – they’ll lose five, 10 or 15 pounds – and then we lower their cholesterol levels and their cholesterol levels may not have changed much,” he says. “It’s not just about losing pounds, it’s about how you can achieve it. There is no strict relationship between losing pounds and lowering cholesterol.”

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In order to really take care of your cholesterol levels, Dr. Lepore recommends eating more healthy sources of fats and protein. While weight loss can come with these dietary changes (and can benefit other weight-related issues such as the risk of diabetes and heart failure), weight loss isn’t the only answer. He says that even thin people can be at increased risk of coronary artery disease. “I have skinny patients who are very active and you know something? They have heart attacks and strokes too.”

Dr. Lepore says that focusing on eating a diet that contains sources of monounsaturated and polyunsaturated fats, as well as lean proteins like chicken and seafood, and plant-based options like legumes, can benefit those cholesterol numbers — and your overall health — over time.

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