![]() ![]() For example, research from Boston University found drinking just 12 ounces of a sugary beverage daily is linked to higher levels of LDL cholesterol. Joseph cut way back on fried food, alcohol, and sugar, which have all been shown to affect heart health in negative ways. ![]() When he was first diagnosed with high cholesterol a few years ago, he knew it was time to shift his lifestyle, and that began with major changes in how he was eating. That often means choosing more fruits, vegetables, and whole grains, which has been helpful for Mark Joseph, a 32-year-old Missouri resident. In addition to selecting healthy fats, emphasizing more fiber in your diet can be a boon if you have high cholesterol. Read More: What to Know About High Cholesterol in Kids Focus on less sugar and more fiber “These might seem minor, but they add up to healthier food decisions every day, and that’s huge for helping me manage my high cholesterol.” “Making choices like these is important,” Jones says. The benefits of omega-3s on cardiovascular disease have been studied extensively, and research in the journal Nutrients finds that part of the effect comes from improving cholesterol numbers. When he cooks, he opts to use olive oil or avocado oil. Instead, he focuses on foods with omega-3 fatty acids, like walnuts, salmon, flaxseeds, and mackerel. That includes fried foods and fatty meats, for example. “Consuming a lot of foods high in saturated and trans fats may make you more likely to develop high cholesterol, so I eat less of those,” Jones says. That doesn’t mean cutting out all types of fat, however-research indicates that this macronutrient plays a role in regulating appetite, helping you feel full, absorbing certain types of vitamins, and storing energy in the body. ![]()
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