The cholesterol-lowering diet should be low in fats, especially saturated and trans fats, and sugars, in order to improve blood circulation and reduce the risk of accumulating fat in the blood, avoiding cardiovascular diseases, such as heart attack or Stroke.
In addition, it is important to increase the consumption of fruits, vegetables and whole foods, which, due to their rich fiber content, decrease the absorption of cholesterol in the intestine, controlling blood cholesterol levels.
Associated with the diet, physical activity should also be performed, at least 3 times a week, for 1 hour, to promote weight loss and prevent the increase of cholesterol.
Foods allowed in the diet
To lower cholesterol, foods with a low amount of fat and sugar should be consumed, such as:
- Bread, rice, macaroni and wholegrain flours, consumed daily; Beans, grains, lentils and soy, twice a week; Almonds, hazelnuts and nuts up to 5 to 10 units per day; Skimmed milk, white cheeses and unsweetened natural yogurt; Fish, like salmon, tuna, trout and sardines, at least 2 times a week; Increase water consumption to 2 to 2.5 liters per day; Consume 3 to 5 servings of fruits or vegetables per day.
In addition, food must be prepared cooked or steamed, avoiding fried and stewed foods. It is also important to have 3 main meals and 2 to 3 snacks throughout the day, to keep hunger more under control and help you reach your ideal weight. See your ideal weight.
There are also some foods that can be included in the diet to regulate blood cholesterol levels due to their properties. These foods are:
| Foods | properties | How to consume |
| Tomato | It has lycopene which is a substance that lowers blood cholesterol. | It can be used in salads and to prepare homemade sauces. |
| Red wine | It can prevent fat molecules from attaching to artery walls, unblocking and facilitating the passage of blood. | Only 1 glass of wine should be consumed at lunch or dinner. |
| Salmon, hake, tuna, nuts and chia seeds | They are rich in omega 3 with anti-inflammatory properties. It also helps to prevent clots that can clog arteries. | It should be consumed 3 to 4 times a week. |
| Grape | It has antioxidants like flavonoids that help lower blood cholesterol. | They can be used in juices or consumed as a dessert. |
| Garlic | It contains a substance called allicin, which fights bad cholesterol levels and controls pressure, decreasing the risk of heart attack. | It can be used to season food. |
| Olive oil | Prevents oxidation of cholesterol. | It should be added in salads and after cooking, because when it is heated it loses its properties. |
| Lemon | It has antioxidants that prevent the oxidation of good cholesterol. | You can add lemon juice to salads or mix it with other juices or teas. |
There are also some teas that can be included in natural cholesterol-lowering options, such as artichoke tea or dandelion tea. Check out how to prepare these and other cholesterol teas.
Foods to Avoid
Some foods that should be avoided, as they are rich in fats and sugars, and favor the increase of bad cholesterol are:
- Seafood; Animal offal; Butter and oil; Industrialized products; Sweets in general and chocolates; Yellow cheeses; Fatty meats such as picanha, maminha or pork.
It is also recommended to avoid drinking alcoholic beverages, as they affect blood cholesterol levels.
Cholesterol-lowering diet menu
This is an example of a high cholesterol-lowering diet menu:
| Meals | Day 1 | Day 2 | Day 3 |
| Breakfast | 1 glass of skim milk + 2 slices of whole wheat bread + 1 spoon (for dessert) of light marmalade | 1 cup of whole grains (without sugar) + 1 cup of skim milk | 2 slices of brown bread + 1 slice of white cheese + 1 slice of chicken ham |
| Morning snack | 1 glass of natural grape juice | 1 unsweetened plain yogurt + ½ cup fruit | 1 medium banana |
| Lunch dinner | Mashed potato with boiled fish + ½ cup of broccoli salad with carrots + 1 tablespoon (of dessert) of olive oil + 1 apple | 200 g of wholemeal pasta with natural tomato + 1 medium chicken breast + steamed spinach + 1 tablespoon of olive oil + 1 pear | Sautéed asparagus with chicken + 1 bowl of lettuce salad with tomato + 1 spoon (for dessert) of olive oil + 1 grape branch |
| Afternoon snack | 1 unsweetened plain yogurt + 2 tablespoons of whole grains | 1 bowl of watermelon pieces | 1 vitamin (200 ml) of avocado with plain yogurt |
| Supper | 1 cup of artichoke tea | 1 cup of dandelion tea | 1 cup of turmeric tea |
Ideally, the diet should always be guided by a nutritionist in order to be adapted to the individual needs of each person.
