Lifestyle changes can lower LDL by 10-25% — sometimes sufficient to avoid medications in mild cases.
Lipid-Lowering Diet:
- Reduce saturated fats: Replace fatty meats with fish and chicken. Choose low-fat milk.
- Avoid trans fats: Fried foods, ready pastries, vegetable ghee.
- Increase fiber: Oats, legumes (chickpeas, lentils), vegetables, fruits — fiber absorbs cholesterol in intestines.
- Nuts: Almonds, walnuts — a daily handful lowers LDL 5%.
- Olive oil: Excellent butter substitute — rich in healthy monounsaturated fats.
- Omega-3: Fish 2-3 times weekly (salmon, sardines) — lowers triglycerides.
Exercise:
- 30-45 minutes brisk walking 5 days/week.
- Raises HDL and lowers triglycerides.
- Helps with weight loss.
Healthy Jordanian Foods:
Hummus, foul, olive oil, grilled vegetables, za'atar — our Jordanian cuisine can be very healthy.
At BEIT TARIQ Center, we provide customized dietary plans for lowering lipids that suit your taste.