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Navigating Cholesterol : Tips from a Registered Dietitian

Embarking on a journey to manage cholesterol involves more than just avoiding certain foods. In this detailed guide, our registered dietitians will provide you with an in-depth understanding of cholesterol, tips for a heart-healthy diet, and information on supplements that may aid in cholesterol management.

Understanding Cholesterol Levels:

Cholesterol levels are typically measured in milligrams per deciliter (mg/dL) of blood. The key components include:

1. Total Cholesterol:

- Desirable: Below 200 mg/dL

- Borderline High: 200-239 mg/dL

- High: 240 mg/dL and above

2. LDL (Low-Density Lipoprotein) Cholesterol (Bad Cholesterol):

- Optimal: Below 100 mg/dL

- Near Optimal: 100-129 mg/dL

- Borderline High: 130-159 mg/dL

- High: 160-189 mg/dL

- Very High: 190 mg/dL and above

3. HDL (High-Density Lipoprotein) Cholesterol (Good Cholesterol):

- Poor: Below 40 mg/dL

- Better: 40-59 mg/dL

- Excellent: 60 mg/dL and above

Nutrition Tips for managing cholesterol levels

1. Choose Heart-Healthy Fats:

- Examples: Avocados, olive oil, flaxseeds, and almonds.

- Explanation: These unsaturated fats can help lower LDL cholesterol levels.

2. Increase Omega-3 Fatty Acids:

- Examples: Fatty fish (salmon, mackerel, trout), chia seeds, and walnuts.

- Explanation: Omega-3s contribute to lower triglyceride levels and support heart health.

3. Fiber-Rich Foods:

- Examples: Oats, barley, beans, fruits, and vegetables.

- Explanation: Soluble fiber binds to cholesterol, aiding its elimination from the body.

4. Limit Saturated and Trans Fats:

- Examples: Limit red meat, full-fat dairy, and processed snacks.

- Explanation: These fats can raise LDL cholesterol and increase heart disease risk.

5. Antioxidant-Rich Foods:

- Examples: Berries, dark chocolate, spinach, and artichokes.

- Explanation: Antioxidants may help prevent LDL cholesterol oxidation.

Supplements for Cholesterol Management:

1. Omega-3 Fatty Acid Supplements:

- Consider fish oil or algal oil supplements under the guidance of a healthcare professional.

2. Plant Sterols and Stanols:

- Available in supplement form or naturally in certain foods like fortified margarine.

3. Psyllium Husk Supplements:

- A soluble fiber that can help lower LDL cholesterol.

Booking a Session with Our Registered Dietitians:

Ready to embark on a personalized journey to better heart health?

Book a session with our registered dietitians by visiting Our experts will tailor a plan that suits your needs, incorporating these nutrition tips and addressing your unique concerns. Take charge of your cholesterol levels today and pave the way for a heart-healthy tomorrow.

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