Show me a detailed diet plan to lower cholesterol and ALT.

To lower cholesterol and ALT levels, here's a detailed diet plan based on the insights shared in the Huberman Lab Podcast:

1. Understand Dietary Cholesterol

Dietary cholesterol doesn't significantly affect the body's cholesterol pool since most of it is excreted. Cholesterol from food is mostly esterified, which the body largely cannot absorb, and is thus excreted. This diminishes the impact of dietary cholesterol on your blood cholesterol levels 1.

2. Fats and Their Impacts

• Reduce Saturated Fat Intake: While dietary cholesterol has minimal impact, saturated fats can affect your cholesterol levels and should be consumed in moderation.
• Healthy Fats: Incorporate fats that support hormone balance and heart health, such as omega-3 fatty acids from fish, flaxseeds, and walnuts. Grass-fed butter and dairy also contain healthy trans fats, beneficial in moderate amounts.

3. Fiber-Rich Foods

Increasing your intake of soluble fiber can help reduce cholesterol absorption in your bloodstream. Include foods like:

• Oats, barley, and other whole grains
• Beans, lentils, and other legumes
• Fruits like apples, berries, and pears
• Vegetables such as carrots, brussels sprouts, and broccoli

4. Lean Proteins and Plant-Based Options

• Meat: Opt for lean cuts of meat like chicken breast and avoid processed meats.
• Plant-Based: For those on a plant-based diet, ensure adequate intake of omega fatty acids through supplements like algae or flaxseed oil to maintain healthful fat ratios.

5. Liver-Healthy Foods

• Green leafy vegetables, nuts, and fruits rich in antioxidants support liver health.
• Coffee and tea have been shown to have liver-protective effects.

6. Moderation in Alcohol

Limiting alcohol consumption is crucial as it directly impacts liver health and can raise ALT levels.

7. Regular Monitoring

Keep track of your dietary impacts on cholesterol and ALT by regular health check-ups with your physician.

This diet plan aims to balance nutrient intake to support overall cardiovascular and liver health. Always consult with a healthcare provider to tailor these recommendations to your specific health needs.