More than 100 million adults have borderline-high cholesterol levels and more than 35 million have high cholesterol levels that increase their risk of heart disease, according to the American Heart Association. If you have high cholesterol, one of the first steps to lowering it and reducing your cardiovascular disease risk involves adopting a diet known to lower cholesterol and triglyceride levels.
Mediterranean Diet
Filling your plate with fish, whole grains, fruits and vegetables may help improve your cholesterol levels, according to research published in the July 4, 2006, issue of the Annals of Internal Medicine by Ramon Estruch and colleagues from the University of Barcelona. The study found that people who consumed a Mediterranean diet for three months experienced improvements in high-density lipoprotein, or "good," cholesterol levels, compared to people following a low-fat diet. Other research studies confirm this diet's ability to lower total cholesterol levels and low-density lipoprotein levels as well as triglycerides. People who eat a Mediterranean-style diet regularly consume fatty fish, olive oil, wine, nuts and low-fat dairy products, while limiting butter, red meat, salt, trans fats and refined grains, MayoClinic.com reports.
South Beach Diet
Dieters who followed the South Beach Diet, developed by cardiologist Arthur Agatston, MD, experienced reductions in low-density lipoprotein levels of more than 11 percent, according to research published in the April 2009 issue of the Journal of the American Dietetic Association by Michael Miller and colleagues at the University of Maryland. MayoClinic.com notes that the South Beach Diet encourages dieters to limit intake of carbohydrates -- including fruit, alcohol, bread, rice and cereals -- during the first two weeks of dieting, consuming mostly lean meats and fish, vegetables, healthy fats, eggs and cheese. After two weeks, dieters add in a minimal amount of carbohydrates until they reach their goal weight.
Dean Ornish Program
According to the University of Maryland study, dieters who followed the Ornish diet experienced reductions in low-density lipoprotein levels similar to those on the South Beach diet. People who follow the Ornish program, developed by Dean Ornish, MD, consume 10 percent or less of their daily calories from fat. Complex carbohydrates make up the majority of a person's diet, comprising between 70 and 75 percent of daily calories. Following the Ornish diet successfully means limiting your cholesterol intake to less than 5 mg a day, avoiding meat, most dairy products and caffeine, and limiting your intake of alcohol, salt and sugar, according to the World's Healthiest Foods website.
References
- American Heart Association: Cholesterol Statistics
- "Annals of Internal Medicine"; Effects of a Mediterranean-Style Diet on Cardiovascular Risk Factors: A Randomized Trial; R. Estruch et al.; July 4, 2006
- "Nutrition, Metabolism and Cardiovascular Diseases"; Effect of the Mediterranean Diet with and Without Weight Loss on Cardiovascular Risk Factors In Men with the Metabolic Syndrome; C. Richard et al.; May 27, 2010
- Mayo Clinic: Mediterranean Diet: Choose This Heart-Healthy Diet Option
- "Journal of the American Dietetic Association"; Comparative Effects of Three Popular Diets on Lipids, Endothelial Function, and C-Reactive Protein During Weight Maintenance; M. Miller; April 2009
- Mayo Clinic: South Beach Diet
