Cholesterol Management: Your Guide to a Heart-Healthy Diet

Understanding Dietary Cholesterol Management

This guide will help you make informed food choices to maintain healthy cholesterol levels and support your cardiovascular health.

Key Dietary Principles

Foods to Include

Heart-Healthy Fats

• Olive oil and avocados
• Nuts (almonds, walnuts, pistachios)
• Fatty fish (salmon, mackerel, sardines)
• Seeds (flax, chia, pumpkin)

Fiber-Rich Foods

• Oats and whole grains
• Legumes and beans
• Fresh fruits and vegetables
• Psyllium husk

Lean Proteins

• Skinless poultry
• Fish
• Plant-based proteins (tofu, tempeh)
• Egg whites

Foods to Limit

• Saturated fats (red meat, full-fat dairy)
• Trans fats (processed foods)
• Added sugars
• Excessive alcohol

Daily Recommendations

1. Consume 25-30g of fiber daily
2. Limit saturated fat to < 7% of daily calories
3. Include 2 servings of fatty fish weekly
4. Choose whole grains over refined grains

Sample Meal Plan

Breakfast

• Oatmeal with berries and nuts
• Green tea or black coffee

Lunch

• Grilled chicken salad with olive oil dressing
• Whole grain bread or crackers

Dinner

• Baked salmon
• Steamed vegetables
• Quinoa or brown rice

Monitoring Progress

Track your cholesterol levels regularly and consult your healthcare provider about adjusting your diet as needed.

Additional Tips

• Read nutrition labels carefully
• Cook meals at home more often
• Stay physically active
• Maintain a healthy weight

Consult your healthcare provider before making significant dietary changes, especially if you take cholesterol-lowering medications.