Diet for HDL Cholesterol and high uric acid levels

Chintala chanakya

1 year ago

Diet for HDL Cholesterol and high uric acid levels

Others

Happy Tummy Expert

1 year ago

Dear Chintala chanakya, Thank you for the question

Elevated uric acid level in the blood is termed as Hyperuricemia. The normal upper limit is 6.8mg/dL. It results due to increased production and/or decreased excretion of uric acid.

It is recommended to include low purine foods and limit the intake of high purine foods from daily diet for management of the high uric acid levels.

Some of the low purine foods to include in daily balanced diet:

Low fat dairy such as low-fat yogurt, skim milk, paneer, etc.
Vegetables including canned green peas, potato, pumpkin, tomato, radish, carrot, cabbage (red / white), cucumber, lettuce, kale, broccoli, cauliflower, spinach leaves, green bell pepper, sweet corn, broad bean, dried peas
Fruits such as grapes, gooseberry, kiwi, apple, avocado strawberries, orange, peach, pear, musk melon, apricot, banana,
Peanut, walnut, hazelnut, almonds, dried dates, cooked red bean / lentils, oats, dried figs, flaxseed.
Whole wheat, rye, mushroom, cray fish

Some of the High purine foods to avoid/limit from daily diet - Soy tofu (freeze dried), parsley, tuna, anchovy, fish- sardines, organ meats, yeast (bakers / brewers).

Low Density lipoprotein(LDL) is considered as bad cholesterol and High Density lipoprotein(HDL) is considered as good cholesterol.

Cholesterol is a natural component that is found in human blood and other cells of the body. It supports normal function of cell membranes, and synthesis of hormone, bile acids, Vitamin D etc. Our liver produces cholesterol in adequate amounts that is required by the body.

However increased intake of high fat foods, leads to elevated levels of cholesterol in blood and may potentially increase the risk of cardiovascular disorders. Some of the factors include genetics, stress, sedentary lifestyle, medications, an underlying health condition etc. The type and quantity of fat in the daily diet also influences the level of cholesterol and triglycerides in the blood.

Certain foods like soyabean, fenugreek, garlic, onion, flaxseeds, oats and turmeric can be included in the daily balanced diet due to their antioxidant properties and biochemical compounds present in them.

Here are few dietary guidelines for management Hyperuricemia & Choleterol

Eat a well-balanced diet including minimum 5 serving of vegetables and 1 serving of fruit in a day as they are good sources of fiber and essential nutrients such as vitamin A, Vitamin B, iron, zinc etc.
Choose complex carbohydrates / whole grains for breakfast. Eat more whole grains, millets, quinoa, buckwheat, or barley and fruits and vegetables and fewer refined carbohydrates, such as white bread, cakes and cookies.
Try to maintain a healthy Ideal body weight.
Consume minimum 5 servings of vegetables and 1 serving of fruit as they are rich in Fiber, essential minerals & Vitamins as well as they give you a feeling of satiety. Regular consumption of fruits has been linked to cardiometabolic health due to their high content of bioactive compounds that potentially reduces the risk of heart disease.
Try switching from saturated fats and trans fats to MUFA (mono-unsaturated fatty acids) & PUFA (polyunsaturated fatty acids) as they are essential fatty acids and are good for your health
Some oils such as rice bran oil, flaxseed oil, and sesame oil contain phytonutrients. Mixed rice bran, flaxseed, and sesame oils with the purpose of improving blood lipid profile and cardiometabolic health
Limit the intake of animal protein such as organ meats, liver, herring, anchovies and mackerel. Red meat (beef, pork and lamb), fatty fish and seafood (tuna, shrimp, lobster and scallops) are associated with increased risk of gout as they are good source of purine
Foods rich in antioxidant containing carotenoids and vitamin E may protect cardiovascular disease. Whole grains, fruits and vegetables are a good source of antioxidants.
Limit intake of deep-fried foods. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
Limit alcohol intake as alcohol interferes with the elimination of uric acid from your body.
Limit the intake of sugar/sweets.
Minimum of 8 glasses of water should be consumed to keep yourself hydrated.
Have your last meal at least 2-3 hours before Bed time.
Try to follow a good sleep regimen in terms of both quantity and quality.
Engage in at least 30-45 minutes of physical activity of moderate intensity such as walking for at least five days a week