• 21 April 2024
• 2 Comments

A Heart-Healthy Diet for High Cholesterol

High cholesterol is one of the leading risk factors for heart disease. At Dr. Anumeha Sharma’s Clinic, we often meet patients who are surprised to learn that their eating habits play a major role in controlling cholesterol levels. The good news? With the right dietary changes, you can lower your cholesterol and protect your heart.

Understanding Cholesterol

Cholesterol is a waxy substance found in your blood. Your body needs it to build cells, but too much bad cholesterol (LDL) can lead to plaque buildup in arteries, increasing your risk of heart attack and stroke.

A heart-healthy diet helps lower LDL (bad cholesterol) while maintaining or increasing HDL (good cholesterol)

Top Foods to Include in Your Diet

Here are the key food groups that support a heart-healthy lifestyle:

Fruits and Vegetables

• Rich in fiber, antioxidants, and nutrients.
• Aim for at least 5 servings a day.
• Good options: Apples, oranges, spinach, broccoli, carrots.

Whole Grains

• Replace white rice and maida with whole grains.
• Opt for oats, brown rice, barley, and whole wheat.

Healthy Fats

• Focus on unsaturated fats instead of saturated or trans fats.
• Use olive oil, mustard oil, or sunflower oil in moderation.
• Add nuts (almonds, walnuts) and seeds (flaxseeds, chia seeds).

Lean Proteins

• Choose plant-based proteins like legumes, beans, and tofu.
• If non-vegetarian, prefer grilled fish or skinless chicken.

Soluble Fiber

• Soluble fiber helps block cholesterol absorption.
• Found in oats, legumes, apples, and citrus fruits.

Foods to Avoid or Limit

• Red meat and processed meats (high in saturated fats)
• Full-fat dairy products
• Fried foods and fast food
• Bakery items (cakes, pastries, cookies with trans fats)
• Sugary beverages like sodas and energy drinks

Smart Lifestyle Tips Alongside Diet

• Stay hydrated – Drink at least 7-8 glasses of water a day.
• Exercise regularly – Aim for 30 minutes of physical activity most days.
• Avoid smoking and alcohol
• Limit salt intake to prevent high blood pressure
• Monitor cholesterol levels through regular check-ups

How We Can Help

At Dr. Anumeha Sharma’s Clinic in Transport Nagar, Meerut, we provide:

• Personalized diet and lifestyle counseling
• Medication management for high cholesterol and related conditions
• Regular monitoring through blood tests and cardiac evaluations

With our specialized care in cardiology, diabetes, and internal medicine, we guide you step-by-step toward better heart health.