Essential Diet Tips for Managing Cholesterol and Boosting Heart Health – News18

Last Updated:November 12, 2024, 12:50 IST

Everyone, not just diabetics, must follow a nutritious and well-balanced diet to avoid high levels of cholesterol and be healthy in general

Controlling cholesterol is the cornerstone of good heart health. Many may ask how exactly one can keep one’s cholesterol under check, and my answer has always been to monitor one’s nutritional intake. Everyone, not just diabetics, must follow a nutritious and well-balanced diet to avoid high levels of cholesterol and be healthy in general. Dr. Archana Batra, a Dietitian and a Certified Diabetes Educator shares all you need to know

1. Healthy Fats for the HeartChecking your cholesterol levels starts by knowing the difference between good and bad fats. For instance, refined food, meat, and poultry which have a higher amount of saturated fats should be avoided to some extent, however, you can always increase the intake of unsaturated fats like nuts, seeds, olive oil etc. Omega-3 fatty acids are also type of healthy fats that plays an important role and can aid in reducing triglycerides levels. This includes food items like salmon and mackerel which are extremely beneficial.
2. Increase Fibre IntakeSoluble fibre in particular is very essential for decreasing cholesterol levels. Fruits like oats, barley, lentils, fruits and a plethora of vegetables etc make sure the bad cholesterol from the digestive tract is eliminated. Consuming a minimum of 30- 35 grams of fibre every day is advisable to prevent cholesterol.
3. Consume More Plant-Based FoodsPlant-based foods are known to reduce cholesterol levels significantly. Food choices like tofu, tempeh or lentils and beans which have a lot of soluble fibre are great for protein intake too while simultaneously decreasing the intake of saturated fats. Reducing the intake of fortified foods like orange juice, and margarine juice are also beneficial in reducing cholesterol.
4. Avoid Refined Sugars and CarbsExcess consumption of refined sugar or carbs can elevate the levels of triglycerides leading to a lot of weight gain. Instead of foods like white bread and pasta, try to substitute them with healthier foods like brown rice, quinoa and whole wheat.
5. Eat MindfullyLimiting and managing your portion sizes, staying hydrated throughout the day, and eating mindfully and intuitively a very helpful tip to deal with cholesterol levels while maintaining a healthy weight. What you eat matters just as much as how you eat does!