Dietary Guidelines to Lower Cholesterol

What is dyslipidemia?

In layman’s terms, dyslipidemia is high cholesterol levels. Dyslipidaemia refers to high total cholesterol (TC), low-density lipoprotein cholesterol (LDL-c), triglycerides (TG) and/or low levels of high-density lipoprotein cholesterol (HDL-c).

LDL-c is known as the ‘bad’ cholesterol, whereas HDL-c is known as the ‘good’ cholesterol.

Do I have dyslipidemia?

Most people who have high cholesterol levels are unaware of their condition. Hence, you should regularly get a blood screening test done.

Extremely high cholesterol levels can significantly increase the risk of developing cardiovascular diseases (CVD). CVD has been the leading cause of mortality among Malaysians for over 10 years. CVD includes coronary artery disease (CAD), valvular heart disease and stroke.

Dyslipidemia can lead to symptomatic vascular disease that causes the following symptoms:

• Chest pain
• Leg pain
• Pain in your jaw, neck or back
• Palpitations
• Dizziness
• Stroke symptoms such as leg and hand weakness

Contact your doctor immediately if you have any of these symptoms!

Dietary guidelines to lower your cholesterol level

You have done a blood test, and your doctor says your cholesterol levels are high. What is next?

It is time to modify your lifestyle, starting with good nutrition.

Generally, it is important to eat a balanced meal high in fibre, complex carbohydrates, lean protein, and low in salty or sugary foods. Good examples are vegetables, fruits, whole grains, lean meat, fish, nuts, and legumes.

Avoid these:

1. Foods with trans fats and saturated fats

   • These include burgers, high-fat cheese, butter, ice cream, and processed meat products such as sausages.
   • Foods with ingredients such as ‘partially hydrogenated oils’ on the nutrition labels.

2. Sugary food and beverages

   • A high sugar diet increases the risk of coronary heart disease by three-fold!
   • Consuming excessive sugar can increase TC, TGs, and LDL-c (‘bad’ cholesterol) levels while lowering HDL-c (‘good’ cholesterol) levels.
   • It is recommended that no more than 50 grams (10 teaspoons) of sugar (inclusive of hidden sugar) be consumed daily. Learn more about recommended daily sugar intake here.

Eat these instead:

1. High-fibre foods

   • Increase your intake of vegetables and fruits. They contain antioxidants that can reduce the build-up of plaques (atherosclerosis) in your blood vessels.
   • A high-fibre diet has been found to significantly reduce LDL-c levels too.

2. Healthy fats

   • Include unsaturated fats in your diet instead as they can help improve blood cholesterol levels and reduce inflammation.
   • Almonds, cashews, pecans, and walnuts are high in unsaturated fat.
   • However, consume dietary fats in consideration as they are also high in calories.

3. Soy products

   • Did you know that soy is a protein replacement for meat, dairy and eggs whilst reducing the intake of saturated fat and cholesterol?

4. Green tea

   • A study found that drinking green tea everyday can reduce your total cholesterol.
   • Green tea is high in antioxidants which prevent the formation of plaques in your arteries too.

What else should I do?

Other things to take note of include:

• Remember: moderation is key. Eat a balanced meal in moderation.
• Pair healthy eating with an active lifestyle. It is recommended to exercise for at least 30 minutes every day.
• Reduce your alcohol consumption.
• Quit smoking.

Make an appointment at Pantai Hospitals

If you or your loved one has high cholesterol, contact your doctor and the team of dietitians at your nearest Pantai Hospital about your daily nutrition requirements.

To make an appointment for health screening, please contact the health screening centre at the Pantai Hospital nearest to you.

Pantai Hospitals have been accredited by the Malaysian Society for Quality in Health (MSQH) for its commitment to patient safety and service quality.

References

1. Dyslipidemia: Everything you need to know. Available at https://www.medicalnewstoday.com/articles/321844 [Accessed on 12 September 2022]
2. High prevalence of dyslipidaemia subtypes and their associated personal and clinical attributes in Malaysian adults: the REDISCOVER study. Available at https://bmccardiovascdisord.biomedcentral.com/articles/10.1186/s12872-021-01956-0 [Accessed on 12 September 2022]
3. Health benefits of fruit and vegetables are from additive and synergistic combinations of phytochemicals. Available at https://pubmed.ncbi.nlm.nih.gov/12936943/ [Accessed on 12 September 2022]
4. Cholesterol-lowering effects of dietary fibre: a meta-analysis. Available at https://pubmed.ncbi.nlm.nih.gov/9925120/ [Accessed on 12 September 2022]
5. Comparison of effects of long-term low-fat vs high-fat diets on blood lipid levels in overweight or obese patients: a systematic review and meta-analysis. Available at https://pubmed.ncbi.nlm.nih.gov/24139973/ [Accessed on 12 September 2022]
6. The Evidence for Saturated Fat and for Sugar Related to Coronary Heart Disease. Available at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4856550/ [Accessed on 12 September 2022]