It is said that the main cause of heart disease is an unhealthy diet. If we look at the research report published in the World Health Organization, in the year 2016, 17.9 million people died due to cardiovascular diseases. At the same time, according to the report published in the Centre for Disease Control (CDC), 90 million Americans are suffering from the problem of high cholesterol. The main reason for having cholesterol level imbalance is attributed to unhealthy healthy food. In this article, we will understand what diet for High Cholesterol can be used for controlling cholesterol.
What diet for high cholesterol is the best?
There are many types of diet plans that one can use for weight loss. But, when it comes specifically to reducing cholesterol then portfolio diet is the best. Lets discuss it in detail.
What is a Portfolio Diet for High Cholesterol?
The Portfolio Diet is a simple diet pattern that, if followed on a regular basis, helps in balancing the high cholesterol level. The Portfolio Diet was started by British physician Dr. David JA Jenkins. It was Dr. David who introduced the concept of the Glycemic Index. High Cholesterol has been described as very easy to follow the portfolio diet, as there are not many restrictions while following the portfolio diet like other diet plans. If it is explained in general terms, the emphasis has been laid on what foods to consume and which foods to avoid while following the Portfolio Diet for High Cholesterol. High Cholesterol problems can be avoided with this diet. First, we will understand what high cholesterol is.
What is High Cholesterol?
According to a report published in the National Center for Biotechnology Information, as the cholesterol level in the body increases, it starts collecting in the blood vessels. In such a situation, the problem of blockage can start. At the same time, it also has a negative effect on blood flow. When the condition of high cholesterol starts in the body, then it first has a negative effect on the heart and then on the kidney and gradually on the lower body organs. It is not that high cholesterol cannot be kept in balance, one can stay away from this problem by following a healthy diet and physical activity. Further in the article, we will share what is the Portfolio Diet for High Cholesterol, and what the cholesterol level should be.
According to the National Center for Biotechnology Information, the cholesterol level should be the following. like:
Male Cholesterol level in men of 20 years or more
Total cholesterol: 125 to 200 mg/dL
Non HDL: Less than 130 mg/dL
LDL: less than 100 mg/dL
HDL: greater than 40 mg/dL
Cholesterol level in a woman of 20 years or more
Total cholesterol: 125 to 200 mg/dL
Non HDL: Less than 130 mg/dL
LDL: less than 100 mg/dL
HDL: greater than 50 mg/dL
What foods to eat in Portfolio diet for High Cholesterol?
There are 4 main ingredients of Portfolio Diet which are as follows
- Soy protein
- Plant sterols
- Tree nuts
- Soluble fiber
Consuming these foods can help keep high cholesterol levels in balance. In the article, we will understand how to consume these foods, so that the cholesterol level is balanced.
What are the tips to follow Portfolio Diet for High Cholesterol?
1. Soy protein:
According to a report published in the National Center for Biotechnology Information, soy protein is beneficial for the heart along with reducing high cholesterol. Therefore, if there is a problem of high cholesterol, then instead of consuming meat and dairy products, soy protein-rich food and drink like soy milk, tofu or tempeh can be consumed.
2. Plant sterols:
According to a report published in NCBI, the problem of bad cholesterol can be avoided by regular consumption of 1.5 to 3 grams of plant sterols. Therefore, include foods like Sesame oil, Olive oil, Oregano, and Almond butter in the diet.
3. Tree nuts:
According to a report published in the National Library of Medicine, consuming nuts in moderation can help reduce the problem of high cholesterol. Therefore, if you are following the Portfolio Diet for High Cholesterol, then definitely include Almonds, Walnuts, Macadamias, Cashews, and Pistachios in your diet.
4. Soluble fiber
According to a report published in the National Center for Biotechnology Information, soluble fiber is able to absorb water present in the body and convert it into a gel, which is considered beneficial for the digestive tract. Apart from this, soluble fiber is also considered capable of balancing high cholesterol and blood sugar levels. Therefore, other foods like black beans, avocados, broccoli, or kidney beans can be consumed in your diet.
The above-mentioned foods can be included in the portfolio diet for High Cholesterol, but consume in balanced amounts. It is recommended to consume 35 grams of soy protein, 2 grams of plant sterols, around a handful of tree nuts, and 18 grams of soluble fiber in your diet. Please note that these quantities mentioned above are given as an average. Therefore, before following the Portfolio Diet for High Cholesterol, understand how much your body needs these foods and then consume them.
What Foods to Avoid in Portfolio Diet for High Cholesterol?
If you have a high cholesterol problem and want to follow the portfolio diet, then exclude the following foods from your diet:
- Avoid processed foods such as chips, fried foods, or processed meats.
- Avoid refined carbs like pasta or white rice.
- Avoid sugary foods like cookies, cakes, candies, or baked goods. At the same time, do not consume honey, brown sugar, maple syrup, or sugar from above.
- Do not consume soda, tea, sports drinks, or energy drinks included in beverages.
We hope this article is helpful to know what is portfolio diet is for high cholesterol, and how you can follow it.
Now you know what diet for high cholesterol is good, please feel free to contact us with your questions and experience with this diet plan.