High levels of “bad” cholesterol (LDL) are one of the main causes of heart disease. By reducing LDL cholesterol in your blood, you automatically reduce your total cholesterol level in your body, which directly protects your heart. Although high cholesterol can be treated with medication, changing your diet and introducing natural supplements is a healthier and more sustainable approach in the long term.
A diet low in saturated fat and high in fiber has been shown to bring cholesterol back to normal.
Below are key guidelines on which foods to choose and which to avoid. Follow these rules for a month and then do a blood test to check the results.
1. Reduce your intake of red meat
Replace red meat with lean white meat (chicken and turkey) and fish. These foods contain significantly less harmful fats.
2. Cut out saturated fats
Switch to skimmed milk, light cheeses and spreads with reduced cholesterol. They may taste milder than full-fat products, but they protect your health.
3. Increase your fiber intake
Healthy digestion is key to eliminating fat. Foods rich in fiber, such as whole grains or muesli, naturally bind and remove fat from the body.
4. Change the way you prepare food
Forget about deep frying. Prepare food on the grill (grill) or bake it. In this way, the food retains vitamins and nutrients.
5. Choose wisely in restaurants
When eating out, choose restaurants that offer healthier options. Always ask for toppings and sauces to be served separately to control portion size, and order a salad instead of fries.
6. Be active every day.
Avoid a sedentary lifestyle. Whether you choose aerobics, brisk walking, running or basketball, it’s important to be physically active every day.
7. Use healthy vegetable oils
Avoid tropical oils (like palm oil). For food preparation, use only cold-pressed olive or rapeseed (canola) oil.
8. Read the declarations carefully
Before purchasing ready-made products, always check the nutritional table on the back of the package to know the exact fat percentage.
9. Limit alcohol
Alcohol consumption can slow down progress, but research shows that one glass of red wine a day can have a positive effect on cholesterol reduction.
10. Combine diet with therapy and lose weight
If your doctor has prescribed cholesterol therapy, it will have maximum effect if you follow these rules. As an added bonus, this diet will help you lose excess weight.
