How Do You Lower Cholesterol Through Diet?
Lowering your cholesterol through diet doesn’t have to be hard. It just takes a few tweaks here and there until you start to see your numbers go down. Get total fat under control: You’ll want to keep your total fat intake at 20-35% of your daily calories. If your fat is too low your “good” cholesterol (HDL) may decrease. For a 2000-calorie diet that is 44-78 grams per day. Also keep your intake of saturated fat (mostly in animal products and full-fat dairy) to 7% of calories or less. For a 2000-calorie diet that is 16 grams per day. Replace saturated fats with unsaturated fats: There is a direct link between too much saturated fat in the diet and high cholesterol. The American Heart Association recommends 7% calories from saturated fat or less. For a 2000-calorie diet, that is 16 grams a day. Studies show that if you replace saturated fats in the diet with monounsaturated fats like olive oil, avocados and nuts, you’ll see your bad cholesterol decrease (LDL) and HDL increase. Skim fat f
