Cholesterol is a waxy, fat-like substance found in the body’s cells. It is produced by the liver and found in certain foods, such as eggs and meat. Cholesterol is important for the body to function properly because it makes hormones, vitamin D, and bile acids that help digest fat. Here under are sharing with you 10 tips to lower cholesterol with your diet.
However, too much cholesterol can be a problem because it can build up in the arteries, leading to atherosclerosis. Atherosclerosis is a condition in which the arteries become narrowed and hardened, which can increase the risk of heart attack and stroke.
There are two types of cholesterol: low-density lipoprotein (LDL) cholesterol and high-density lipoprotein (HDL) cholesterol. LDL cholesterol is often referred to as “bad” cholesterol because it can build up in the walls of the arteries and increase the risk of heart disease.
On the other hand, HDL cholesterol is often referred to as “good” cholesterol because it helps to remove excess cholesterol from the arteries and transport it back to the liver to be broken down.
High LDL cholesterol and low HDL cholesterol levels are risk factors for heart disease. However, other factors, such as high blood pressure, smoking, and diabetes, can also increase the risk of heart disease.
Lower Cholesterol With Your Diet
It is important to maintain healthy levels of cholesterol by eating a healthy diet that is low in saturated and trans fats, exercising regularly, and avoiding smoking. Medications, such as statins, can also be used to help lower cholesterol levels.
1: Eat more fiber:
The soluble fiber in oats, beans, and some fruits and vegetables can help lower cholesterol.
2: Choose lean protein sources:
Lean proteins such as chicken, turkey, and fish can help reduce cholesterol levels.
3: Eat more plant-based fats:
Monounsaturated and polyunsaturated fats, found in avocado, olive oil, and nuts, can help lower cholesterol.
4: Avoid trans fats:
Trans fats in fried foods and some baked goods can increase cholesterol levels.
5: Eat more fruits and vegetables:
Fruits and vegetables are high in fiber and nutrients and can help lower cholesterol.
6: Choose whole grains:
Whole grains, such as whole wheat and brown rice, are high in fiber and can help lower cholesterol.
7: Eat fatty fish:
Fish such as salmon, mackerel, and sardines are high in omega-3 fatty acids, which can help lower cholesterol.
8: Use herbs and spices:
Herbs and spices such as garlic, turmeric, and ginger can help lower cholesterol and add flavor to meals.
9: Limit alcohol consumption:
Moderate alcohol consumption can raise HDL (good) cholesterol, but excessive consumption can increase LDL (bad) cholesterol.
10: Get active:
Regular physical activity can help lower cholesterol and improve overall health.
In addition to these dietary changes, it’s important to talk to your doctor about the best way to lower your cholesterol. They may recommend medications or other lifestyle changes to help you reach your cholesterol goals.