Essential Dietary Tips to Lower Cholesterol and Maintain Health - Nutrition

Share to:

Dietary Improvement


After a school health check, the total cholesterol (T.CHOL) was found to be elevated at 255 mg/dL (standard >220 mg/dL).
This level has been around 255 for the past two to three years.
Additionally, the platelet count (PLT) was elevated at 403 U/L (standard 150-400 U/L).
What dietary considerations should be taken to lower and maintain healthy levels?

DD, 20~29 year old female. Ask Date: 2005/10/14

Dr. Shi Guimei reply Nutrition


Hello! If your total cholesterol is elevated, here are some dietary guidelines to follow: 1.
Maintain an ideal body weight.
2.
Control fat intake by avoiding fried, pan-fried, or flaky foods, as well as pig skin, chicken skin, duck skin, and fish skin.
3.
When stir-frying, choose oils high in monounsaturated fatty acids (such as peanut oil, canola oil, olive oil) and limit those high in saturated fatty acids (such as lard, butter, and cream).
Prefer cooking methods like steaming, boiling, tossing in salad, baking, roasting, stewing, or braising.
4.
Limit foods high in cholesterol, such as organ meats (brain, liver, kidneys), crab roe, shrimp roe, and fish roe.
If blood cholesterol is significantly high, it is advisable to limit egg yolk intake to no more than two to three per week.
5.
Frequently choose foods rich in fiber, such as unprocessed legumes, fruits, vegetables, and whole grains.
6.
Limit alcohol consumption and make appropriate lifestyle adjustments, such as quitting smoking, exercising, and managing stress.
Sincerely, Dietitian Shih Kuei-Mei, Director of the Nutrition Department, Taoyuan Hospital, Ministry of Health and Welfare.

Reply Date: 2005/10/14

More Info


To effectively lower cholesterol levels and maintain overall health, it's essential to adopt a comprehensive approach that includes dietary modifications, lifestyle changes, and regular monitoring. Given your total cholesterol level of 255 mg/dL, which is above the recommended threshold of 220 mg/dL, here are some essential dietary tips and lifestyle adjustments you can consider:

1. Focus on Healthy Fats:
- Reduce Saturated and Trans Fats: Limit your intake of saturated fats found in red meat, full-fat dairy products, and processed foods. Trans fats, often found in fried foods and baked goods, should be avoided as they can raise LDL (bad cholesterol) levels.

- Incorporate Healthy Fats: Opt for unsaturated fats, such as those found in olive oil, avocados, nuts, and fatty fish (like salmon and mackerel). These fats can help improve your cholesterol profile.


2. Increase Fiber Intake:
- Soluble Fiber: Foods high in soluble fiber can help lower cholesterol levels. Include oats, barley, beans, lentils, fruits (like apples and pears), and vegetables (like carrots and Brussels sprouts) in your diet. Aim for at least 25-30 grams of fiber per day.

- Whole Grains: Choose whole grains over refined grains. Whole grain bread, brown rice, and quinoa are excellent options that provide additional fiber and nutrients.


3. Limit Dietary Cholesterol:
- While recent studies suggest that dietary cholesterol has a smaller impact on blood cholesterol levels than previously thought, it's still wise to limit high-cholesterol foods such as egg yolks and organ meats. Aim for moderation, especially if you have elevated cholesterol levels.


4. Incorporate Plant Sterols and Stanols:
- These substances, found in certain fortified foods (like margarine and orange juice), can help block the absorption of cholesterol. Consuming 2 grams of plant sterols or stanols daily can lower LDL cholesterol by about 5-15%.


5. Choose Lean Proteins:
- Incorporate more plant-based proteins such as beans, lentils, and tofu. If you consume animal proteins, opt for lean cuts of meat, skinless poultry, and fish. Limit red meat and processed meats.


6. Stay Hydrated and Limit Sugary Beverages:
- Drink plenty of water and limit sugary drinks, which can contribute to weight gain and negatively impact cholesterol levels. Opt for water, herbal teas, or other low-calorie beverages.


7. Maintain a Healthy Weight:
- If you are overweight, losing even a small amount of weight can help lower cholesterol levels. Focus on a balanced diet and regular physical activity to achieve and maintain a healthy weight.


8. Regular Physical Activity:
- Aim for at least 150 minutes of moderate-intensity aerobic exercise each week, such as brisk walking, cycling, or swimming. Exercise can help raise HDL (good cholesterol) levels while lowering LDL levels.


9. Limit Alcohol Consumption:
- If you drink alcohol, do so in moderation. For most adults, moderate drinking means up to one drink per day for women and up to two drinks per day for men.


10. Regular Monitoring:
- Keep track of your cholesterol levels through regular check-ups with your healthcare provider. This will help you assess the effectiveness of your dietary and lifestyle changes.


Conclusion:
In summary, lowering cholesterol and maintaining health involves a multifaceted approach that includes dietary changes, physical activity, and regular health monitoring. By focusing on healthy fats, increasing fiber intake, choosing lean proteins, and maintaining a healthy lifestyle, you can effectively manage your cholesterol levels and improve your overall health. Always consult with a healthcare professional or a registered dietitian for personalized advice tailored to your specific health needs and conditions.

Similar Q&A

Essential Dietary Tips for Managing High Blood Lipids

For individuals with high blood lipids, it is important to pay attention to the following dietary guidelines: 1. Reduce Saturated Fats: Limit the intake of saturated fats found in red meat, full-fat dairy products, and processed foods. Opt for lean meats and low-fat dairy al...


Dr. Xie Huimin reply Nutrition
Hello Wei Ling, Thank you for your letter! First, the term "blood lipids" refers to cholesterol and triglycerides. I'm not sure which type of lipid you have elevated levels of, but regardless, the first thing we need to focus on is maintaining an ideal body weight...

[Read More] Essential Dietary Tips for Managing High Blood Lipids


Nutrition Tips for Managing Cholesterol and Triglycerides

GPT: 65; Cholesterol: 259; Triglycerides: 230; LDL (Calculated): 164; RF-IgG: 8; Uric Acid: 7.0; Height: 156 cm; Weight: 73 kg; Breakfast: Occasionally a bowl of oatmeal; Lunch: Bento box; Dinner: Home-cooked meal; Please advise on dietary considerations, thank you.


Dr. Huang Shuli reply Nutrition
Dear Xiao Zhen, Hello! Your abnormal values from the health check are likely due to being overweight. A healthy weight loss diet emphasizes balanced nutrition, which means that the six major food groups—grains, meats, fish, eggs, legumes, dairy, vegetables, fruits, and fats—shou...

[Read More] Nutrition Tips for Managing Cholesterol and Triglycerides


Managing High Cholesterol: Diet, Supplements, and Testing Tips

Hello, Doctor. I found out I have high cholesterol after my health check-up at the end of July. My total cholesterol is 234 mg/dL, HDL (good cholesterol) is 51 mg/dL, and LDL (bad cholesterol) is 172 mg/dL. It is not familial hypercholesterolemia. I am currently making lifestyle ...


Dr. Hong Yuanbin reply Internal Medicine
Hello, 1. Red yeast rice and similar nutritional supplements can partially help improve blood lipid levels, but their effects are not as exaggerated as advertised. It is recommended to focus on exercise, maintain a regular routine, and avoid a diet primarily consisting of fried...

[Read More] Managing High Cholesterol: Diet, Supplements, and Testing Tips


Can Onions Help Lower Blood Pressure and Cholesterol Levels?

Hello, doctor... My father recently underwent a simple health check and found that his blood pressure and cholesterol levels have been elevated for the past two years. He has a normal weight and sufficient physical activity, and he is in his early 50s. We have been trying to figu...


Dr. Cai Xiuwen reply Nutrition
Hello! High cholesterol may be related to factors such as increasing age, genetics, dietary habits, and lifestyle choices. It is important to consider whether there is smoking, physical activity, alcohol consumption, and intake of high-cholesterol foods. Blood pressure is also in...

[Read More] Can Onions Help Lower Blood Pressure and Cholesterol Levels?


Related FAQ

Cholesterol

(Nutrition)

Eating Habits

(Nutrition)

Gastrointestinal

(Nutrition)

Dietary Adjustment

(Nutrition)

Health Supplements

(Nutrition)

Lutein

(Nutrition)

Elderly

(Nutrition)

Cholesterol

(Family Medicine)

Vegetarian Nutrition

(Nutrition)

Food Safety

(Nutrition)