To reduce cholesterol what should be food and nutrition?
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Arun Patwardhan
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HexaHealth TeamExpertHello Arun,
Thank you for reaching out with your question. To help reduce cholesterol, focusing on a balanced, heart-healthy diet is key. Here are some dietary and nutritional tips:
Increase Fiber Intake:
- Include whole grains like oats, barley, and brown rice.
- Consume plenty of fruits, vegetables, and legumes. Fiber helps lower LDL (bad) cholesterol.
Choose Healthy Fats:
- Use unsaturated fats found in olive oil, nuts, and seeds instead of saturated fats.
- Incorporate omega-3 fatty acids from fish (such as salmon, mackerel) or plant-based sources like flaxseeds.
Limit Unhealthy Fats:
- Reduce intake of saturated fats from red meat and full-fat dairy products.
- Avoid trans fats found in many processed and fried foods.
Opt for Lean Proteins:
- Include skinless poultry, fish, and plant-based proteins like tofu and legumes in your meals.
- Include skinless poultry, fish, and plant-based proteins like tofu and legumes in your meals.
Minimize Sugars and Refined Carbs:
- Reduce consumption of sugary snacks and beverages as well as refined carbohydrates.
Additionally, combining these dietary changes with regular physical activity and maintaining a healthy weight can further help in managing cholesterol levels. If you need personalized advice, we advise you to connect with a nutrition specialist for further guidance.
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