Healthy Diet To Reduce Cholesterol – Cholesterol is often referred to as too dangerous. But did you know that your body needs cholesterol and that it is not incredibly bad?
Cholesterol is an integral part of healthy cells in your body. It’s a waxy substance – called a lipid – that moves throughout your body through your blood. Cholesterol helps build cell membranes that protect the contents of every cell in your body. It is also used in the production of bile, which is vital for digestion. In addition, your body needs cholesterol to produce vitamin D and certain hormones.
Healthy Diet To Reduce Cholesterol
Your liver produces the cholesterol your body needs for these functions. However, the food you eat also contributes to cholesterol production. This means that depending on what you eat, you may have too much cholesterol in your body and this can cause health problems. Read on to learn more about how the foods you eat affect cholesterol levels, the dangers of high cholesterol, and how to lower cholesterol through your diet.
Low Cholesterol Breakfasts
As you know, your body produces all the cholesterol it needs. Eating a diet rich in foods that increase cholesterol production puts your health at risk. Broadly speaking, foods high in meat, dairy products, and saturated and trans fats contribute to high cholesterol levels.
When this happens, the amount of cholesterol traveling through your bloodstream increases. Cholesterol forms deposits on the walls of your arteries, restricting blood flow. Over time, this can contribute to high blood pressure. In some cases, these deposits break away from the artery walls and form clots, resulting in a heart attack or stroke.
Although high cholesterol is hereditary, it is often caused by poor lifestyle choices, such as a poor diet, that raise cholesterol levels. Since it does not show prominent symptoms, the best way to detect high cholesterol is to get tested regularly. If you have it, the first step to lowering cholesterol is to manage your diet.
Eating chilled oat-based cereal such as oatmeal or Cheerios for breakfast is an easy first step to lowering your cholesterol. It contains 1-2 grams of soluble fiber. Add some bananas or strawberries for an extra half gram. Current nutritional recommendations call for consuming 20 to 35 grams of fiber per day, of which at least 5 to 10 should be soluble fiber.
Chia Seeds Effect On Cholesterol
Whole grains such as barley and other whole grains, including oats and oat bran, reduce the risk of heart disease, mainly because of the soluble fiber they provide. One of the best foods to avoid cholesterol is beans
Beans in particular are rich in soluble fiber. In addition, they take longer for the body to process, extending the time you feel full and satisfied after eating. Beans are a great food for those trying to lose weight. Beans are especially versatile, as there is a wide variety, from navy and kidney beans to lentils, garbanzos, black-eyed peas, and more.
Soluble fiber is excellent in these two low-calorie vegetables. It is considered one of the cholesterol-lowering foods.
Plant-derived stanols and sterols stop the body from absorbing cholesterol from food. Stores add them to everything from granola bars and margarine to chocolate and orange juice. They can also be purchased as supplements. You can achieve 10% lower LDL cholesterol by consuming 2 grams of plant sterols or stanols each day. These are considered cholesterol-lowering foods.
What Is (and Isn’t) Included In A Low Cholesterol Diet
In addition to being an excellent source of plant-based protein, pulses help reduce LDL or bad cholesterol levels. To enjoy this benefit, include ½ cup of cooked lentils in your diet every day. Because they contain high amounts of soluble fiber, pulses also keep you full longer.
You must include nuts in your cholesterol diet plan because they are rich in fiber and healthy fats. More importantly, they help lower cholesterol (LDL or bad cholesterol) levels. For maximum benefits of nuts eat them raw and without added salt.
Consuming dark chocolate and cocoa not only lowers bad or LDL cholesterol, but also increases good or HDL cholesterol. In addition, studies have found that cocoa and dark chocolate can oxidize the bad cholesterol in your body. This is noteworthy because the oxidation of LDL is associated with heart disease.
You don’t have to eliminate oil from your cholesterol diet. In fact, consuming healthy fats such as extra virgin olive oil can help you manage cholesterol. Rich in monounsaturated fatty acids, extra virgin olive oil lowers bad cholesterol and increases good cholesterol.
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Now that you know some of the foods that lower cholesterol, here is a low cholesterol diet plan. Following such a plan over the long term is likely to yield measurable results.
1 bowl of brown rice with spinach, corn, broccoli and tofu sautéed in your choice of sauce
To reduce cholesterol and reduce the risk of cardiovascular disease, the AHA recommends reducing the intake of saturated and trans fats.
Limiting the consumption of the following options, which are high in saturated and trans fats, can help reduce “bad” cholesterol levels. Some of the following are bad
Foods That Lower Cholesterol And Cholesterol Diet Plan
Remember that cholesterol can have serious effects, from type 2 diabetes to a number of cardiovascular conditions. So, if you have high cholesterol or are at risk of developing it, it is important that you see your doctor regularly. A doctor can not only diagnose the condition, but he/she can create a low cholesterol diet according to your specific needs.
Consider finding a specialist and stay one step ahead of high cholesterol with Bajaj Finserv Health. You can book an appointment with a doctor online or in person at your convenience and also take advantage of discounts and deals from partner healthcare facilities.
Please note that this article is for informational purposes only and Bajaj Finserv Health Limited (“BFHL”) assumes no responsibility for the opinions/advice/information expressed by the author/reviewer/initiator. This article should not be considered a substitute for any medical advice, diagnosis or treatment. Always consult your trusted physician/qualified healthcare professional to assess your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any third party information or services. Cholesterol is one of the first targets people look at to determine the state of our metabolic health, and in some ways this may be true. This is one of the most common markers that your doctor should test for after age 30. There is a multi-billion dollar industry surrounding cholesterol-lowering drugs. For many people, lowering cholesterol is an important health goal, and it is not my place to advise it, but know that it is an important substance in the body. It is the precursor to all our steroid hormones – think estrogen and testosterone. It is the building block of vitamin D when we are exposed to ultraviolet rays, and it is an essential component of cell membranes. With this in mind, should we aim to reduce it wild nilly, or should we understand it a little better and learn how to improve how it affects our body? I think the latter, and there are some key diet tweaks you can make to make it happen.
It is important to be aware of the differences between the different subtypes that are discussed when we talk about cholesterol. The first thing to realize is that the terms “good cholesterol” and “bad” cholesterol are actually meaningless. Cholesterol is a single substance. LDL and HDL are the most discussed when we hear these terms. These are not cholesterol. These are lipoproteins. These are cholesterol transporters. Low-density lipoprotein and high-density lipoprotein. I use the analogy of 2 bus routes. A bus takes people from the city center to the surrounding villages. Another would pick up people from the surrounding villages and bring them to the city center. LDL cholesterol transports cholesterol from the liver to the periphery of the body, while HDL collects cholesterol from the periphery and carries it to the liver for breakdown and elimination. The idea is that if your LDL is higher than your HDL, you have more cholesterol deposited in the periphery, increasing your risk of developing arterial plaque. Even if you have high HDL, more cholesterol is recycled and removed rather than deposited. While these ratios can provide some degree of information about overall metabolic health, this old hat view falls short because there is so much more at play.
The Low Cholesterol Cookbook And Action Plan: 4 Weeks To Cut Cholester
Sorry to break it to you, but size matters. When it comes to particle size it is!! It’s probably more relevant than anything else. LDL particle size. LDL can be contained in a very large globular cloud, like the vesicles that travel through our blood vessels, and pose no risk to cardiovascular health. Then we can have different sizes of LDL particles up to the most malignant – small dense LDL particles. These small cells have what we call high atherogenicity, which means that they easily attach themselves to the endothelium (inner lining) of blood vessels and start plaque formation and
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