High cholesterol is a common and silent health problem, often linked to an excessively rich diet and a sedentary lifestyle. However, it can also be of hereditary origin. Only a blood test can accurately measure your cholesterol level and assess the associated risks.
It is essential to improve your level of “bad” cholesterol (LDL cholesterol) because it can have serious consequences on cardiovascular health. Dietitian Ashley Reaver, who specializes in cholesterol management, shared three simple strategies on TikTok to improve your lipid profile and protect your heart.
Reduce your meat consumption
Contrary to popular belief, dietary cholesterol has only a small impact on blood cholesterol levels. However, excessive consumption of meat – especially red and processed meat – can make the problem worse. The dietician therefore recommends limiting your consumption of red meat to one or two servings per week, or around 85 g in total. It is also important to choose the pieces consumed and remove the visible fat before cooking. She also reminds us that fatty and processed meats (sausages, cold meats, bacon) are rich in saturated fats. They promote the elevation of bad cholesterol (LDL).
Reduce saturated fats to protect your heart
Saturated fats are the main culprits in increasing blood cholesterol. They are found in large quantities in products of animal origin. Certain foods should therefore be limited. In particular red meats and cold meats, as previously mentioned, but also butter, cream, hard cheese and processed products. According to the expert, the American Heart Association recommends reducing saturated fat consumption to less than 6% of daily calories. For a 2,000 kcal/day diet, this represents approximately 11 to 13 g of saturated fat.
What alternatives to adopt? Replace the butter with a healthier fat, like olive oil. Opt for fatty fish (sardines, mackerel, salmon, etc.) instead of meat, to benefit from its omega-3. Finally, choose whole grains, nuts and legumes, excellent sources of protein and fiber.
Focus on the right carbohydrates
Carbohydrates should not be banned, on the contrary. They play an essential role in eliminating excess cholesterol in the body. However, not all carbs are created equal. Refined grains and added sugars (white bread, pastries, soda) can worsen inflammation and unbalance blood lipids.
So favor whole grains such as quinoa or brown rice, legumes such as chickpeas, lentils or red beans. And finally, regularly eat fruits and vegetables rich in soluble fiber, such as asparagus, potatoes, artichokes, beans, etc. Why? Quite simply because soluble fiber limits the absorption of cholesterol into the blood and promotes its elimination.
By integrating these simple changes into your daily life, you can take care of your heart while enjoying a varied and balanced diet.