There are some clear guidelines to lower high cholesterol & high triglycerides. Plant-based nutrition and a healthy lifestyle are becoming more and more well-known to cure unbalanced fat it the body. Here are some advice for lowering cholesterol:
- Eat a plant-based, whole-foods diet: This means avoiding animal products such as meat, dairy, and eggs, as well as processed foods and added oils. Instead, focus on eating fruits, vegetables, whole grains, legumes, and nuts.
- Reduce or eliminate sweet & fatty treats: These foods can contribute to high cholesterol levels and other health problems.
- Increase your fiber intake: Fiber helps to lower cholesterol levels by binding to it and removing it from the body. Good sources of fiber include fruits, vegetables, whole grains, and legumes.
- Exercise regularly: Regular physical activity can help to lower cholesterol levels and improve overall health.
- Lose weight if necessary: Being overweight or obese can contribute to high cholesterol levels.
- Quit smoking: Smoking can raise cholesterol levels and increase the risk of heart disease.
- Consider medication: In some cases, medication may be necessary to lower cholesterol levels. However, it is recommend to try lifestyle changes first before resorting to medication. Always be in touch with your doctor.
A Plant-Based Diet for Lowering Cholesterol
Healthy people should eat a nutrient-dense, low-fat, high-fiber and high carbohydrate diet. A high Carbohydrate and starch-based diet will be able to lower high cholesterol. Starchy vegetables, such as potatoes, sweet potatoes, and corn, are low in fat and high in fiber, which can help to lower cholesterol levels.
Additionally, the starch in these foods is a complex carbohydrate that is broken down slowly in the body, providing a steady source of energy and helping to maintain stable blood sugar levels. Whole grains, such as brown rice, quinoa, and whole wheat bread, are also high in fiber and other nutrients that can help to lower cholesterol levels.
The majority of your plate should be filled with starchy foods, such as potatoes, sweet potatoes, rice, corn, beans, and legumes. The starchy foods should make up about 70-80% of your plate, with the remaining 20-30% consisting of non-starchy vegetables, such as leafy greens, broccoli, carrots, and peppers.
It is recommend to minimise added fats and oils in the diet for optimal health, including for lowering cholesterol levels. It is suggested that people should aim to keep their fat intake below 10% of their total calories.
It is important to remember, that carbohydrates are the primary source of fuel for the human body. When you eat carbohydrates, your body breaks them down into glucose, which can be used immediately for energy or stored in the muscles and liver as glycogen to be used later. By emphasizing starchy vegetables and whole grains, and avoiding animal products and added oils provides a perfect balanced diet to fight lifestyle diseases.
Why is High Cholesterol & Triglycerides Bad?
High cholesterol is bad for the body because it can contribute to the development of various health problems, including: Atherosclerosis, heart disease, stroke, peripheral artery disease (PAD), and high blood pressure.
Cholesterol is a waxy, fat-like substance that is produced naturally by the body, which means you don’t need extra from foods. It is an essential component of cell membranes and is used by the body to produce hormones, vitamin D, and bile acids that aid in digestion.
Triglycerides are a type of fat that are found in the bloodstream and stored in fat cells throughout the body. Triglycerides are produced in the liver and are transported through the bloodstream to be stored in fat cells or used for energy by the body’s cells.
Studies show that high triglycerides and cholesterol can be bad for the body because they are associated with an increased risk of lifestyle diseases. When eating a healthy plant-based diet you get the right amount of fats for human bodies to thrive.
https://pubmed.ncbi.nlm.nih.gov/36045094/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7400879/
https://www.drmcdougall.com/education/information/cholesterol-when-and-how-to-treat-it/
https://www.drmcdougall.com/education/common-health-problems/cholesterol-triglycerides/