Nutritionist shares Tips on Eating to Manage Cholesterol
High cholesterol is a common concern that can lead to serious cardiovascular issues if left unchecked. While genetics play a role in cholesterol levels, diet and lifestyle may have an impact on managing cholesterol levels.
Our Zing Wellbeing, nutritionist Mel Larkings, has shared her top tips to help manage cholesterol and the foods you should include more of in your diet to support your health.
All these ingredients and so many more healthy and nutritious ones are included in all the Zing Wellbeing meal plans with health benefits listed on every single recipe.
Plus our NEW Cholesterol Meal Plan is out now to help you reduce your levels.
Eating to Manage Cholesterol
Cholesterol is not a bad guy. He just has a bad rep for when he is out of balance. Your body needs cholesterol for essential functions like building cells and producing hormones and cholesterol is an inflammatory response by the body.
There are 2 types:
- Low-Density Lipoprotein (LDL): Often referred to as "bad" cholesterol, high levels of LDL can lead to plaque build-up in your arteries, increasing the risk of heart disease and stroke.
- High-Density Lipoprotein (HDL): Known as "good" cholesterol, HDL helps remove excess cholesterol from the bloodstream and transports it to the liver for excretion.
To improve heart health, the goal is to reduce LDL levels and increase HDL levels and there are foods we can use to help us do this such as:
Fibre
Fibre binds with cholesterol particles and helps eliminate them from the body, lowering LDL levels. Foods like oats, plant proteins, beans and legumes and fruit and veg will deliver much needed fibre to assist.
Fats
Healthy fats and omega-3 fatty acids are essential to healthy balanced cholesterol levels and may help improve overall hart health. These include oily fish, avocados, olive oil, nuts and seeds like chia and flaxseeds.
Protein
The heart foundation of Australia recommends a variety of healthy protein sources, especially fish and seafood, legumes (such as beans and lentils), nuts and seeds. Smaller amounts of eggs and lean poultry can also be included in a heart healthy diet. If choosing red meat, make sure the meat is lean and limit to 1-3 times a week
It is important to avoid highly processed foods with trans fats and sugar laden foods when trying to address cholesterol imbalance. Things like commercially baked goods, margarine and soft drinks should be avoided where possible.
In the Zing Wellbeing meal plans you will see the inclusion of loads of fresh fruit and vegetables, fibre rich whole grains, nuts and seeds and wholesome, regular protein intake from various sources to support healthy cholesterol levels.
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