, a key risk factor for heart disease, can be managed through smart eating. This section dives into evidence-based diets like Mediterranean and DASH, plus nutrient tweaks that can help. We'll explore how to lower bad cholesterol and boost the good stuff.
Beyond just food choices, we'll look at lifestyle strategies to keep your lipids in check. From portion control to weight management and even , you'll learn practical ways to improve your heart health through what you eat and how you live.
Dietary Patterns
Evidence-Based Diets for Dyslipidemia Management
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Mediterranean Food Pyramid - Healthy Living View original
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Top images from around the web for Evidence-Based Diets for Dyslipidemia Management
13.6 Hypertension, Salt-Sensitivity & the DASH Diet | Nutrition Flexbook View original
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Mediterranean Food Pyramid - Healthy Living View original
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Progressive Charlestown: Why the Mediterranean diet works View original
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13.6 Hypertension, Salt-Sensitivity & the DASH Diet | Nutrition Flexbook View original
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Mediterranean Food Pyramid - Healthy Living View original
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Low-fat diet reduces overall fat intake to 20-30% of total calories, emphasizing lean proteins and complex carbohydrates
Limits saturated and
Encourages consumption of fruits, vegetables, and whole grains
May lead to decreased levels
focuses on plant-based foods, healthy fats, and moderate consumption of fish and poultry
Incorporates olive oil as the primary source of fat
Includes regular consumption of nuts, seeds, and legumes
Associated with reduced risk of cardiovascular disease and improved lipid profiles
DASH (Dietary Approaches to Stop Hypertension) diet emphasizes fruits, vegetables, whole grains, and low-fat dairy products
Limits sodium intake to 2,300 mg or less per day
Encourages consumption of potassium, magnesium, and calcium-rich foods
Shown to lower blood pressure and improve lipid levels
Therapeutic Lifestyle Changes (TLC)
Comprehensive approach combining diet, physical activity, and weight management
Dietary recommendations include:
Limiting saturated fat to less than 7% of total calories
Keeping dietary cholesterol below 200 mg per day
Increasing intake to 10-25 grams per day
Adding 2 grams of plant stanols or sterols daily
Physical activity guidelines suggest 30 minutes of moderate-intensity exercise most days of the week
Weight management goals aim for a BMI between 18.5 and 24.9 kg/m²
TLC program has been shown to reduce LDL cholesterol by 20-30% in some individuals
Nutrient Modifications
Essential Fatty Acids and Fiber
promote heart health and reduce inflammation
Found in (salmon, mackerel, sardines), flaxseeds, and walnuts
Recommended intake of 1-2 servings of fatty fish per week or 250-500 mg of EPA and DHA daily
May lower triglycerides and increase
Soluble fiber binds to cholesterol in the digestive system, reducing its absorption
Sources include oats, barley, legumes, and fruits (apples, citrus)
Aim for 5-10 grams of soluble fiber per day
Can lower LDL cholesterol by 5-10% when consumed regularly
Cholesterol-Lowering Compounds and Fat Reduction
and stanols block cholesterol absorption in the intestines
Naturally found in small amounts in plant-based foods
Fortified foods and supplements can provide 2-3 grams daily
May reduce LDL cholesterol by 5-15% when consumed consistently
Trans fat reduction crucial for improving lipid profiles
Eliminate artificial trans fats from the diet (partially hydrogenated oils)
Limit natural trans fats found in some animal products
FDA has banned artificial trans fats in processed foods since 2018