Cholesterol is a waxy substance found in certain foods and in your body. High cholesterol, or a score over 199 mg/dL, is a significant risk factor for heart disease, according to the American Heart Association. In addition to regular exercise, not smoking and limiting alcohol, a healthy diet can help reduce and manage your cholesterol levels. Fortunately, numerous diets promote heart-healthy foods and dietary practices. For best results, seek specified guidance from a qualified professional.
Mediterranean Diet
A Mediterranean diet is based upon the dietary lifestyle of people who live in countries bordering the Mediterranean Sea. Adopting the heart-healthy principles of a Mediterranean diet can help improve your cholesterol levels, reduce your risk of death linked with heart disease or cancer and help prevent debilitating diseases, such as Alzheimer's disease, according to MayoClinic.com. The diet emphasizes fruits, vegetables, legumes and whole grains while limiting red meat and processed foods. Healthy fat sources, such as olive oil, olives, fatty fish and nuts, are also encouraged. These healthy fat sources are important when managing your cholesterol levels since saturated and trans fats can dampen your cholesterol health. To reap the cholesterol-lowering benefits of a Mediterranean Diet, increase your fruit and vegetable intake at your meals, replace butter and margarine with olive oil and eat fatty fish, such as salmon or albacore tuna, at least two times per week.
Heart-Healthy Diet
A heart-healthy diet is a diet geared specifically toward positive cardiovascular health. Like a Mediterranean-style diet, a heart-healthy diet promotes increased healthy food choices, such as fruits and vegetables, whole grains and healthy fats. It also encourages regular physical activity, cutting back on added sugars and opting for low-fat dairy products, such as skim or low-fat milk and yogurt, in place of high-fat dairy products. In addition, the American Heart Association recommends limiting your sodium, or salt, intake to less than 1,500 mg per day and limiting your dietary cholesterol intake to 300 mg per day. Dietary cholesterol is found in red meat, processed meats, poultry fat, high-fat dairy products, butter and egg yolks. To adopt a heart-healthy diet, base your meals on nutrient-rich foods, such as fresh, colorful fruits and vegetables. Replace enriched breads, cereals and baked goods with whole grain equivalents most often and incorporate omega-3 fat sources, such as fatty fish, ground flaxseed or walnuts, routinely.
Vegetarian Diet
A vegetarian diet is based upon plant-derived foods, such as fruits, vegetables, grains, nuts, seeds and legumes. Though numerous variations of a vegetarian diet exist, most restrict all meat, poultry and fish. Your diet may or may not include dairy products. Vegetarian diets are usually lower in dietary cholesterol, saturated fat and overall fat, according to the American Heart Association, which may improve your cholesterol levels and heart health. In order to reap maximum benefits of a vegetarian lifestyle, consume plentiful amounts of plant-based protein sources, such as beans, lentils and soy products. If you do consume dairy products, select low-fat varieties most often. Opt for natural, whole foods, such as fruits, vegetables, brown rice, wild rice, legumes and oats over processed snack foods most often. These foods provide ample nutrients and fiber, which promote a strong immune system and improved heart health. Since a vegetarian diets can lead to health problems if you do not consume sufficient amounts of nutrients prevalent in animal-derived foods, such as vitamin B-12, calcium, vitamin D and zinc, the American Heart Association recommends professional guidance for best results.
