Which foods help lower cholesterol?
- By Mick Arora.
The Complete Guide to Eating Low Cholesterol Foods
The cholesterol we eat has no direct effect on the cholesterol in our blood. The only way to lower your blood cholesterol is to change your diet and lifestyle. A low-cholesterol diet is a healthy way to control levels of bad cholesterol in the body, while still eating delicious food. Here are some low-cholesterol foods you should include in your diet: -Oatmeal-Green vegetables-Peas-Egg whites-Fish with clean, wild-caught fish such as tuna, salmon, trout or swordfish.
What is Cholesterol?
Cholesterol is a type of fat that is found in all animal cells. It is made when your liver makes the cholesterol-carrying protein called "low-density lipoproteins" (LDLs). Cholesterol helps your body do many things, such as making cell membranes, hormones and vitamin D. Cholesterol is also important for brain function. The human body needs some cholesterol to function properly, but too much can lead to health problems. The two types of cholesterol are High-density lipoprotein (HDL) which carries cholesterol from other parts of the body back to the liver for disposal; and Low-density lipoprotein (LDL) which carries cholesterol from the liver to other parts of the body. The human body makes cholesterol by using the LDL protein to create a molecule that is essential for cell manufacturing. The body then uses this cholesterol-carrying protein to produce cells with membranes and hormones like estrogen. The liver also produces this molecule as well as other substances including vitamin D and bile acids needed for digestion.
What are the Causes of High Cholesterol Levels?
High cholesterol levels are caused by an unhealthy diet, high blood pressure, and other factors. The most common causes of high cholesterol are:
- Eating too much saturated fat, trans fat and sugar
- A lack of exercise
- Smoking or drinking alcohol excessively
- Obesity
- Lack of fibre
- Age
- Genetics
Individuals with high cholesterol are at an increased risk of experiencing cardiovascular diseases such as a heart attack or stroke.Triglycerides - Levels of fatty acids in the bloodstream that are broken down into lipids for storage. Higher levels show a higher body's ability to store fat and lower levels show poor fat metabolism. High triglyceride levels can lead to a heart attack or stroke.A high level of triglycerides indicates poor fat metabolism and an increased risk of experiencing cardiovascular diseases such as a heart attack or stroke.Blood pressure - Blood pressure is the tension in your blood vessels when it is pumped out of your heart. It typically goes up and down throughout the day, with the highest levels usually being around 8 am and the lowest levels around 4 pm. High blood pressure can lead to a heart attack or stroke.Individuals with high blood pressure are at an increased risk of experiencing cardiovascular diseases such as a heart attack or stroke.
How You Can Lower Your Risk of Having High Cholesterol?
Having high cholesterol is a risk factor for heart disease and stroke. The American Heart Association recommends that adults have their blood cholesterol levels checked every four to six years.
There are two types of cholesterol: high-density lipoprotein (HDL) and low-density lipoprotein (LDL). HDL helps lower the risk of heart disease because it takes LDL from the bloodstream and carries it back to the liver where it’s broken down. LDL is bad because it builds up in the artery walls, which can lead to plaque buildup, narrowing of the arteries, and eventually heart attacks or strokes.
The most important thing you can do to lower your risk of high cholesterol is to eat a healthy diet. Here are some tips on how you can lower your risk by eating healthier: Choose a diet high in vegetables, fruits, whole grains and nuts.Limit your intake of animal fats (meat and high fat dairy products), processed foods and trans fats.Eat a variety of nutritious foods such as fruits, vegetables, beans and whole grains. .Take a daily multivitamin supplement.If you’ve been diagnosed with high cholesterol, also keep track of whether your medications are working by talking to your doctor.
The Best Low-Cholesterol Foods to Eat
It is important to follow a healthy diet plan to maintain a healthy lifestyle. One of the best ways to do this is by eating foods that are rich in nutrients and low in cholesterol.
Here are some foods that you should include on your diet plan:
- Fish like salmon, tuna, and sardines
- Milk and yogurt, which have been shown to reduce bad cholesterol levels in the body
- Olives, which contain monounsaturated fats that help lower bad cholesterol levels
- Beans, which are a great source of protein and fiber
- Nuts, which are high in protein and low in sugar
- Dark chocolate, which has been shown to reduce bad cholesterol levels in the body
- Citrus fruits, which are filled with vitamin C. It is important to make sure that you are eating enough food so that you can be active and healthy
It is also important to eat foods like fruits and vegetables because they have high amounts of nutrients and low amounts of fat. You should also make sure that you are eating foods with low sodium levels.
Conclusion and a Healthier Life
Cholesterol is a fat-like substance that is found in the blood and is produced by the liver. As an essential component of cell membranes, it helps regulate what goes into and out of cells. A healthy diet can help reduce cholesterol levels in the body. The best way to lower your cholesterol level naturally is to make lifestyle changes. A healthy diet has many benefits. It helps reduce bad cholesterol levels in the body, improves heart health, and can help lower blood pressure. Regular exercise reduces blood pressure and also helps maintain a healthy weight.
