Is Mediterranean Diet Good For High Cholesterol – A Guide In 2024!
Yes, Recent research has shown that following the Mediterranean diet can lower the chances of heart problems like:
- High cholesterol
- High blood pressure
Today, American nutrition experts suggest the Mediterranean diet as one of the healthy eating options.
Now wait is over, I have some information regarding “Is Mediterranean diet good for high cholesterol”. So, Stay with me.
Table of Contents:
Mediterranean Diet To Lower Cholesterol –Best Combination!
The Mediterranean diet is known for being very healthy. It focuses on vegetables, fruits, legumes, whole grains, and healthy fats, and includes fish and seafood for protein.
Previous studies have shown that some of the key foods in the Mediterranean diet can help lower LDL cholesterol. These foods include whole grains, olive oil, fatty fish high in omega-3 fatty acids, and nuts.
A study from May 2017 found that sticking to the Mediterranean diet, especially when using:
- Virgin olive oil
- Reduced LDL cholesterol levels in people at high risk for heart disease.
Another study from July 2020 discovered that switching overweight and obese participants to a Mediterranean diet led to a decrease in their cholesterol levels.
Similarly, a study from June 2020 revealed that people with high LDL cholesterol who followed a combination of the Mediterranean diet and Portfolio Diet saw a 25% decrease in their LDL cholesterol levels.
Finally, a review of 13 studies published in March 2021 concluded that the Mediterranean diet has positive effects on HDL cholesterol. It is considered good for the heart and can reduce the risk of heart disease.
Why The Mediterranean Diet? – Health Benefits!
1. Very Useful In High Cholesterol:
The Mediterranean diet is good for reducing high cholesterol, especially LDL cholesterol, which is harmful to the heart. It does this by focusing on foods with fiber, healthy fats, and antioxidants, like:
- Fruits
- Veggies
- Whole grains
- Olive oil
- Fatty fish.
It also helps by cutting down on processed foods and saturated fats, which can raise cholesterol levels and hurt the heart.
2. Helpful In High Blood Pressure:
A big part of the Mediterranean diet is eating less salt and having more foods with potassium, like fruits, veggies, and beans. This helps to keep blood pressure in check and lowers the chances of getting high blood pressure.
High blood pressure can lead to heart problems, strokes, and other issues. Adding olive oil and nuts, which have good fats for the heart, also helps to keep blood pressure healthy.
Read also: Mediterranean Diet Wine – Cheers To Good Health!
3. Keep Away From Heart Disease:
Many studies show that the Mediterranean diet helps prevent heart disease. It does this by encouraging foods like:
- Fruits
- Veggies
- Whole grains
- Nuts
- Seeds
- Lean proteins
Avoiding processed foods, red meat, and sugary drinks. This diet reduces inflammation, improves cholesterol, and keeps the heart healthy overall. It focuses on plant-based foods and healthy fats, and enjoying a bit of red wine in moderation. Which can also help lower the risk of heart problems.
4. Keep Weight Manage:
The Mediterranean diet is good for both heart health and keeping a healthy weight. It focuses on whole, nutrient-packed foods and healthy fats, which make you feel full and stop you from eating too much. It encourages mindful eating, like enjoying your meals and chatting with others while you eat.
This helps you control how much you eat and cut down on calories. Studies prove that sticking to the Mediterranean diet helps reduce obesity and keeps you at a healthy weight.
5. Diabetes Prevention:
The Mediterranean diet is helpful for people at risk of or dealing with type 2 diabetes. It focuses on whole grains, beans, fruits, veggies, and lean proteins, which help keep blood sugar levels steady and make insulin work better.
Read also: Mediterranean Diet Beverages – Start Nourishing Your Body With Every Sip!
It includes healthy fats like those in olive oil and nuts, which lower the chances of insulin resistance and diabetes problems.
Research shows that following the Mediterranean diet can lower the risk of getting type 2 diabetes. It also improves blood sugar control in those who already have it.
Finally, we’ve explored the link between the Mediterranean diet and cholesterol. Next, we’ll discuss the specific foods allowed and to avoid on this diet. For more information, visit the forum website.
Foods To Eat And To Avoid On Mediterranean Diet For Lower Cholesterol – What You Must Know!
| Foods to Eat | Foods to Avoid |
| Fruits, especially berries and fruits with skin like pears, apples, and peaches | Processed Meats |
| Vegetables | Refined Grains |
| Whole grains, like quinoa, oatmeal, whole-wheat bread, pasta, and brown rice | Sugary Beverages |
| Beans and lentils | Sweets and Desserts |
| Fish, especially fatty fish like salmon | Processed and Fried Foods |
| Nuts and seeds | Red Meat |
| Olive oil | Margarine and Shortening |
| Avocado | Highly Processed Foods |
Low Cholesterol Recipes From The Mediterranean Diet – Start From Today!
Grilled Salmon Salad With Yogurt Dill Dressing:
Ingredients:
For Salmon:
- Take 1 1/2 pounds salmon fillet
- Salt and pepper
For Dressing:
- 1/2 cup Greek yogurt
- 1/4 cup chopped fresh dill
- 1/8 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons extra virgin olive oil
For Salad:
- 2 cups mixed salad greens
- 2 carrots, grated
- 1 cucumber, peeled and sliced
- 1/4 red onion, thinly sliced
- 2 radishes, thinly sliced
Read also: Grocery Shopping List For Mediterranean Diet – Guide In 2024!
Instructions:
1. Preheat the grill and gather all your ingredients.
2. Place the salmon on a baking sheet or large plate. Sprinkle salt and pepper on both sides and let it sit while you prepare the dressing and salad.
3. Whisk together all the ingredients for the salad dressing in a bowl.
4. Arrange all the salad vegetables in a bowl or on a platter that can fit the salmon.
5. Grill the salmon fillet, skin side up if there is skin, for about 5 minutes on one side, then carefully flip and grill until done.
6. Once the salmon is cooked, place it on top of the salad.
7. Drizzle the dressing over the salad and serve immediately. It’s also delicious when the salmon has cooled down.
Nutrition:
| Nutrient | Amount |
| Calories | 242 kcal |
| Carbohydrates | 7g |
| Protein | 25g |
| Fat | 12g |
| Saturated Fat | 2g |
| Polyunsaturated Fat | 3g |
| Monounsaturated Fat | 6g |
| Trans Fat | 1g |
| Cholesterol | 63mg |
| Sodium | 153mg |
| Potassium | 770mg |
| Fiber | 1g |
| Sugar | 4g |
| Vitamin A | 3784 IU |
| Vitamin C | 10mg |
| Calcium | 55mg |
| Iron | 1mg |
Lebanese Hummus:
Ingredients:
- Two cans of chickpeas, each 15 ounces, drained and rinsed.
- 2 cloves garlic, crushed
- 1/4 cup extra virgin olive oil
- 1/3 cup freshly squeezed lemon juice
- 1/4 teaspoon paprika
- 1/2 teaspoon salt
- 1/4 cup tahini paste
- tablespoons cold water
- Pine nuts for garnish (optional)
Read also: 7 Day Gluten-Free Weight Loss Diet – Have A Healthy Start!
Instructions:
1. Start by chopping the garlic in the food processor.
2. Add all the other ingredients to the food processor and blend until you reach the desired consistency.
3. For a smoother texture, blend with cold water.
Nutrition:
| Nutrient | Amount |
| Calories | 152 kcal |
| Carbohydrates | 5g |
| Protein | 2g |
| Fat | 15g |
| Saturated Fat | 2g |
| Polyunsaturated Fat | 3g |
| Monounsaturated Fat | 9g |
| Sodium | 224mg |
| Potassium | 78mg |
| Fiber | 1g |
| Sugar | 1g |
| Vitamin A | 15 IU |
| Vitamin C | 6mg |
| Calcium | 20mg |
| Iron | 1mg |
Frequently Asked Questions:
1. What is the golden drink that lowers cholesterol?
Golden milk, or turmeric milk, is a popular Indian drink that’s becoming more popular in the West because of its health benefits. Its vibrant yellow color comes from turmeric, and it’s often flavored with spices like cinnamon and ginger when added to milk.
2. What is the normal cholesterol level by age?
Cholesterol levels usually go up as you get older. For someone under 19 years old, a healthy total cholesterol level is less than 170 mg/dL. For those aged 20 and older, it’s between 125 and 200 mg/dL. Your doctor can give you more details about your cholesterol level according to your age.
3. What foods will cause high cholesterol?
Eating a healthy, balanced diet can help keep cholesterol levels in check. The American Heart Association suggests avoiding foods high in saturated fats, like red meat, sausages, bacon, and organ meats such as kidney and liver.
In A Nut Shell:
The Mediterranean diet provides many health advantages, such as lowering high cholesterol, Reducing the risk of heart disease, high blood pressure, Maintaining a healthy weight and even preventing type 2 diabetes
By focusing on whole, nutrient-rich foods and healthy fats while avoiding processed and high-sugar items, this diet promotes overall well-being and longevity.
