Short answer: The most effective changes for LDL cholesterol are replacing saturated fat with olive oil, fish and nuts, increasing daily fibre (oats, legumes, vegetables) and avoiding trans fats entirely. For blood pressure, cutting salt and processed food and eating potassium-rich vegetables and fruit come first. Medication decisions rest with your doctor; nutrition is the foundation.
Mediterranean-style basics
- Olive oil as the main fat
- Fish twice a week
- Vegetables, fruit, whole grains and legumes daily
- A handful of nuts
- Limited red and processed meat
Are eggs off the menu?
For most people one egg a day does not meaningfully affect blood cholesterol; saturated and trans fats are the real drivers. Your tests decide the individual answer.
Three rules for blood pressure
- Salt under 5 g a day (processed food is the hidden source).
- Potassium: vegetables, fruit, legumes.
- 150 minutes of brisk walking a week.
Dietitian in Beylikdüzü
See cholesterol and blood pressure nutrition or request an appointment.
