Diet to Lower High Cholesterol
Learn how to adapt your diet to lower cholesterol. Saturated fats, fiber, omega-3s. Track your meals with Voical.
Calorie calculation examples by profile
Sedentary woman, 50 years old, 154 lbs
Active woman, 50 years old, 154 lbs
Sedentary man, 50 years old, 187 lbs
Active man, 50 years old, 187 lbs
Understanding cholesterol
Cholesterol is an essential fat for our body, but excess LDL (bad cholesterol) can accumulate in arteries and increase cardiovascular risk. Diet can reduce LDL by 10 to 20% within a few months, which is significant for your health.
Reducing saturated fats
Saturated fats increase LDL cholesterol. Limit them to less than 10% of your daily calories. Main sources: fatty meats, processed meats, butter, full-fat cheeses, and whole dairy products. Replace them with unsaturated fats (olive oil, avocado, nuts).
Increasing soluble fiber
Soluble fiber binds to cholesterol in the intestine and eliminates it. Aim for 5 to 10g of soluble fiber per day. Excellent sources: oats, barley, legumes, apples, citrus fruits, and eggplants. Oats are particularly effective.
Omega-3s and plant sterols
Omega-3s (fatty fish, walnuts, flaxseeds) help reduce triglycerides and protect the heart. Plant sterols (2g/day) can reduce LDL by 5 to 15%. They're found in certain fortified margarines and supplements.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Dietary Guide to Lower Cholesterol
Important: This information is for educational purposes only. Consult your doctor before changing your diet or treatment. Regular medical monitoring is essential.
High cholesterol is a major cardiovascular risk factor. Fortunately, diet can have a significant impact on your cholesterol levels.
Key Dietary Strategies
Foods to Limit
- Fatty meats: fatty beef, lamb, pork with visible fat
- Processed meats: sausages, bacon, salami
- Full-fat dairy: butter, cream, full-fat cheeses
- Fried foods and fast food
- Industrial pastries containing trans fats
Foods to Favor
- Fatty fish (2-3 times/week): salmon, mackerel, sardines
- Legumes: lentils, beans, chickpeas
- Whole grains: oats, barley, quinoa
- Fruits and vegetables: at least 5 servings/day
- Nuts and seeds: 30g/day (almonds, walnuts, flaxseeds)
- Olive oil: as a replacement for butter
The Portfolio Diet
This combined approach can reduce LDL by 20 to 30%:
- Plant sterols: 2g/day
- Soluble fiber: 10-25g/day
- Soy protein: 25g/day
- Nuts: 30g/day
Why Voical Can Help You
Tracking your diet with Voical allows you to visualize your saturated fat and fiber intake. This awareness helps you make better daily choices and maintain habits beneficial for your cholesterol.