DIET FOR HYPERCHOLESTROLEMIA
For those who are overweight – dietary reduction of saturated fat, cholesterol, regular exercise and weight loss are the cornerstones of treatment and prevention. Making gradual and permanent changes in the diet and lifestyle is the most natural way to lower cholesterol levels.
Guidelines for low cholesterol diet
* Reduce total fat and cholesterol from your diet.
* Eat more foods rich in fiber, such as fruits, vegetables and whole grains.
* Consume skim-milk and low-fat dairy products.
* High-quality proteins from vegetable sources (example – soya products) are good substitutes for animal sources of protein.
* Increase your level of physical activity (walk at least 45 minutes to 1 hour- daily).
* If overweight lose weight. Aim to maintain a healthy body weight.
* Lead an active life.
* Drink 10 to 12 glasses of water every day.
Exercise (physical activity) affects cholesterol levels
Exercise can help lower cholesterol levels. Regular exercise such as brisk walking, cycling or swimming is important to reduce the risk of hypercholesterolemia. Even mild activities (gardening, golf, housework), if done daily, help prevent and reduce the risk. When exercise is of sufficient volume, for example, 45-minutes to 1-hour of brisk walking daily, the triglycerides and LDL levels substantially reduce and the HDL levels increase.
Weight loss, especially
fat lost around the waist and abdomen
is associated with an increase in HDL-cholesterol and a reduction in total cholesterol, LDL-cholesterol and triglyceride levels.