People whith high cholesterol levels should consider a cholesterol lowering diet instead of a “low cholesterol” diet. This is true because there is more evidence that dietary cholesterol has a lower incidence on the total blood cholesterol level, it’s a balanced diet and a healthy lifestyle that will help you control your blood cholesterol.
The Mediterranean diet is not a “diet” per se….with this term we identify the traditional eating patterns of people living in countries bordered by the Mediterranean sea (Italy, Spain, Greece, Morocco).
Research has shown that the traditional Mediterranean diet reduces the risk of heart disease. In fact the Mediterranean diet has been associated with a lower level of oxidized low-density lipoprotein (LDL) cholesterol — the “bad” cholesterol that’s more likely to build up deposits in your arteries.
The Perfect Diet to Lower Cholesterol
More and more studies and researches have showed that the Mediterranean way of eating is the best way to lower cholesterol levels…infact the Mediterranean diet is ranked among the top #10 heart healthy diets.
The staple of the Mediterranean diet is to eat whole foods mostly plant based like fruits, vegetables, whole grains, olive oil, nuts, legumes and a lower percentage of animal foods (mostly fish).
According to the Lyon Diet Heart Study subjects following the Mediterranean-style diet had a 50% to 70% lower risk of recurrent heart disease.
Quick Start Guide
- Cook “1 Meal Plates” (Plates that mix carbs and proteins together) i.e. Whole wheat pasta and beans
- Make olive oil your primary source of dietary fat and use as a substitue of butter
- Incorporate an abundance of food from plant sources, including fruits and vegetables, whole grains, legumes, nuts, and seeds
- Reduce the consumption of red meat and use legumes and soy as alternative protein sources
- Eat low to moderate amounts of healthy fish (2 times a week)
- Drink a moderate amount of wine [Optional]