Did you know that cholesterol is a type of fat found in your blood? This specific type of fat is needed to help your organs work, but too much can clog your arteries. It can be found in many types of food and inside your body as well. So what exactly causes it to get higher and what is a healthy diet for cholesterol? Keep reading to find out!

 

What’s in this article

  • 6 diet tips to lower cholesterol
  • 96% of physicians recommend Amsety Bars for liver health
  • What’s the best low cholesterol diet?

 

1. Low Saturated Fat
The main dietary cause of high cholesterol is saturated fat.  Saturated fat can come from animal products which raise LDL (low-density lipoprotein) cholesterol. This is the bad type which can increase the risk of a heart attack, stroke, Alezheimer’s disease, and fatty liver disease. To avoid this type, watch your consumption of full-fat meat and dairy.

Try substituting almond or organic soy milk for regular milk, and choose vegetarian meal options as much as possible. Soy, found in tofu, edamame, and soy milk, is low in saturated fat and can lower LDL cholesterol. Check out our recipe for almond milk here.

 

2. Low Cholesterol Foods
All cholesterol in food comes from animal or animal by-products, like meat, eggs, and dairy. These levels in food can be seen on any nutrition label. This number does not translate exactly into blood cholesterol levels, although some people respond to it more acutely. In healthy adults, the recommended limit of cholesterol in food is 300mg, while individuals at higher risk should limit intake to 200mg per day. For reference, one egg, contains 186mg while fruits and vegetables contain none.

Check out some of our healthy and popular recipes made by San Diego’s local Chef, Chad Kilgore.

 

3. High Fiber
Fiber reduces LDL cholesterol levels by binding to it and bringing it into the digestive system, which processes it out of the body. Aim for 20 – 35 grams of fiber each day. One cup of oatmeal contains 4 grams of fiber and one cup of black beans has 15 grams. Meat does not contain any fiber. Other good sources of fiber include whole-wheat bread, brown rice, fruit, and vegetables.

 

4. High Unsaturated Fat
The American Heart Association recommends that the majority of fat in your diet comes from unsaturated fat. Unsaturated fats can lower LDL cholesterol. Sources of unsaturated fats include avocado, nuts, seeds, and olives.

 

5. High in Omega-3
Some unsaturated fats also contain omega-3 fatty acids. These can lower your cholesterol by slowing plague build up in the blood vessels. The body cannot produce omega-3 on its own so it is important to add them to your diet. Good sources of omega-3 are chia seeds, fish, and ground flax seeds.

 

6. No Trans Fats
Trans fats both raise LDL and lower HDL cholesterol! Trans fats are indisputably dangerous and important to avoid. In the US, a product which contains 0.5 grams or less of trans fat can be legally listed as containing 0 trans fats. To avoid hidden trans fats, read ingredient lists and watch out for hydrogenated vegetable oils. Avoid fried food and baked goods containing shortening.

 

96% of physicians recommend Amsety bars for liver health
Amsety has introduced the first nutrition bar including the Super 16 Vitamin & Mineral Mix® . Amsety Bars were created specifically to meet the dietary requirements of individuals with liver conditions and support liver health.
Amsety Bars are very low in sodium, gluten free, dairy free, vegetarian, non-GMO, organic and contain no refined sugars! Find out more why 96% of physicians would recommend Amsety Bars for a healthy liver diet.

 

So what’s the best low cholesterol diet?
The ideal diet is primarily vegetarian, low in dairy, high in fruit, vegetables, whole grains, nuts, seeds, and beans. To get on the right track, aim to eat 4 fruits a day and choose vegetarian meals more often. Remember, you don’t have to sacrifice taste to eat healthy so try Amsety Bars today! Shop here.

 

Learn about how to keep your heart and your liver healthy and how the two are linked, by watching this short video.

 

 

References

health.harvard.edu

Go Red for Women

WebMD

Very Well

Mayo Clinic