Blood Lipids: The Basics
High cholesterol and triglyceride levels increase the risk of diseases such as diabetes, heart disease, and stroke. Therefore, people who suffer from excess blood lipids, such as high cholesterol and/or triglyceride levels in their blood, need a dietary menu to reduce these blood lipids.
The Lipids Diet
In the Lipids Diet, we can start by reducing your overall caloric intake. This reduction can be done by reducing the amount of food in each dish or by changing our food habits by reducing the foods we eat between meals, such as snacks. It is also advised to avoid sugary drinks, fatty foods, and processed foods.
Foods that will help reduce cholesterol should be included in the diet, such as legumes, oats, whole grains, lemon juice, garlic, onions, olive oil, dark chocolate, avocados, nuts, fish such as sardines, fruits, and vegetables rich in dietary fiber.
Those diagnosed as having high blood lipid levels should first receive an in-depth medical diagnosis by a specialist doctor to identify the underlying causes of this condition and treat them appropriately. The treating physician or health practitioners will then be able to combine recommendations for lifestyle changes such as losing weight, taking medication, and sticking to a certain diet.
Here is a list of types of foods that should be avoided on the menu to reduce cholesterol levels:
- Meat rich in fat, such as meatballs, shawarma, hamburger, sausage, hearts, or liver
- Processed foods high in carbohydrates, for example, cornflakes
- Fried foods and high-fat foods like cheddar cheeses
- Sugary foods
- Foods rich in saturated and trans fatty acids
- Alcohol and foods containing high doses of alcohol
Foods to Include in Your Lipid Diet
The foods that will help reduce cholesterol or triglycerides in the blood:
- Use heart-healthy vegetable oils, especially olive and avocado oils
- Add more vegetables such as broccoli, avocado, onion, and garlic
- Look for fish high in Omega-3s, such as mackerel and sardines
- Eat legumes more frequently, such as lentils, beans, and chickpeas
- Use lemons and lemon juice in more of your foods
- Add nuts and seeds to your salads
- Use whole grains over regular grains
- Soy products
- Green, leafy vegetables are high in phytosterols and should be used more in salads and sandwiches
- Apples and citrus fruits
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