I have borderline high cholesterol (total and ldl) what food should I include and what should I exclude from my daily food

JYOTI

1 year ago

I have borderline high cholesterol (total and ldl) what food should I include and what should I exclude from my daily food

Nutrition

Happy Tummy Expert

1 year ago

Dear JYOTI, Thank you for the question

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 a few dietary guidelines to be considered for cholesterol management:

Have a Diversified Balanced Diet that includes all the food groups in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning.
Choose healthy snacking options in between your meals.
Consume minimum 5 servings of vegetables and 1 serving of fruit as they are rich in Fiber, essential minerals & Vitamins.
Good amount of fiber especially soluble fiber can help lower blood cholesterol. Some of the good sources of soluble fiber include oats, apples, peas, citrus fruits etc.
Consume fresh, seasonal fruits and Whole grains, Millets and Multigrain foods as they are a good source of fiber.
Foods sources containing carotenoids and vitamin E are good sources of antioxidants that may help lower the risk of cardiovascular disease.
Deep Fried foods to be restricted. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
Limit the consumption of high fat foods such as butter, cheese, red meat etc.
Consuming low fat (skimmed) milk instead of whole milk is preferable.
Restrict consumption of foods that are high in Saturated fatty acids and trans fats. 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.
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.
Engage in physical activity for a minimum of 30-45 minutes for at least 5 days a week.
Try to follow a good sleep regimen in terms of both quantity and quality.