Healthy Cholesterol Diets for People with High Cholesterol

Cholesterol is a natural substance in our blood that helps support healthy cell membranes, hormone levels and more. However, if there is too much cholesterol in your body, it can build up to form a blockage called plaque that narrows your arteries, increasing your risk of heart disease and stroke.

1. Limit Saturated Fat

Saturated fat is a type of dietary fat that comes from animal products, such as red meat and dairy desserts, and tropical oils, such as palm oil. This type of fat is unhealthy for you because it can raise your low-density lipoprotein (LDL) cholesterol levels, which increases your risk for heart disease and stroke.

Limit saturated fats to less than 20 percent of your total calories, and try to replace them with healthier alternatives. Choose low-fat mayonnaise, fat-free salad dressings and nonfat gravy.

Avoid foods with a high fat content, including butter, stick margarine, shortening, lard and palm and coconut oils. Read ingredient labels carefully to know the amount and type of fat in food.

2. Eat More Fruits & Vegetables

Fruits and vegetables are a rich source of vitamins, minerals and plant chemicals that help you stay healthy. They also contain little or no fat and are low in calories, which can help you maintain a healthy weight.

A diet rich in fruits and vegetables can reduce your risk of high cholesterol symptoms in urdu, cancer and stroke. They contain antioxidants, fibre and nutrients that can help lower your cholesterol.

In addition to reducing the risk of developing high cholesterol symptoms in urdu, eating more fruits and vegetables can also help you feel healthier and boost your energy levels throughout the day. Eat at least five servings of fruit and vegetables a day to get the full benefits.

3. Eat Less Salt

Salt is a necessary part of the body’s maintenance process, but too much can lead to high blood pressure and dehydration. This is why it is important to eat less salt in the diet of people with high cholesterol.

It can be difficult to cut back on salt, but it is possible. It is also important to read labels and understand what foods are high in salt.

Sodium is most likely to be found in processed foods like ready meals, processed meats and cheese, salty snacks such as crisps or crackers, and instant noodles. You can reduce the amount of salt in your diet by avoiding these products or choosing low-sodium versions when available.

4. Eat More Healthy Fats

The fats you eat play an important role in your overall health, and the right types of fats can help improve cholesterol levels. Eating a diet high in beneficial "good" fats and low in bad saturated, trans and polyunsaturated fats can lead to lower LDL cholesterol, better triglyceride levels and increased HDL (good) cholesterol.

Saturated fats are found in red meat and dairy products, while unsaturated fats come from oils from plants and fish. Monounsaturated fats from olive oil, canola and safflower oils are especially healthy for heart health.

Choose lean meats, like chicken, turkey and beef, and avoid fatty cuts such as luncheon, franks, ribs and bacon. Trim the visible fat from your meats, and limit saturated fat consumption to three servings a week.

5. Get More Exercise

Getting more exercise is one of the most important steps you can take to manage your cholesterol. It can improve your high-density lipoprotein (HDL) cholesterol, which is the "good" kind of cholesterol, and decrease unhealthy triglycerides.

It is also a powerful way to boost your metabolism. Having more energy can keep your weight down and lower your blood pressure.

In addition, exercise can help you get rid of cholesterol that the liver produces. This process is called reverse cholesterol transport, and it may be a key reason why exercise works so well for people with high cholesterol.

You should fit in at least 30 minutes of moderate cholesterol ke gharelu ilaj, such as walking or jogging, five days a week. If you can’t find that much time to get exercise, do smaller bouts of 10-minutes or less, and gradually increase your intensity as you are comfortable with it.