Contribution: Rachna Arya
Sometimes referred to as a silent killer, one of the most alarming things about high cholesterol is that you may not know you have it until you see your doctor.
There are no early warning signs in the patient. If left unchecked for a long time, high cholesterol puts you at much greater risk health problemsincluding heart attack and stroke.
High cholesterol can lead to clogged arteries, which unfortunately can be very dangerous to your health.
Low-density lipoprotein (LDL), also known as “bad” cholesterol, can build up in the walls of your arteries and form plaques if the level of LDL cholesterol in your blood is too high.
A blood clot can form if one of these plaques ruptures, blocking blood flow and leading to a heart attack or stroke.
If you have high cholesterol, your doctor will likely recommend dietary changes.
The good news is that for many people with high cholesterol, dietary adjustments can help lower cholesterol levels, even if it can sometimes be inherited.
High LDL levels are often the result of eating foods high in saturated fat, such as beef, butter, whole-milk dairy products, or the trans fats often found in highly processed foods.
The most significant impact on our cholesterol levels comes from eating foods that help lower your LDL.
In this following list, we’ll look at some foods that can affect your cholesterol levels and your overall health in a positive way!
Including beans in your diet will benefit your health in a number of ways. The first is that beans can be substituted for foods high in saturated fat because they are a rich source of protein.
Second, beans are rich in soluble fiber, which can lower LDL levels and improve heart health in people with high cholesterol.
Data shows that fresh orange juice without sugar can lower total cholesterol, as well as LDL cholesterol.
Also, the vitamin C you get from drinking orange juice can improve your cholesterol profile and also increase the ‘good’ HDL cholesterol.
Nuts are a great source of soluble fiber, unsaturated fat and protein. They discourage high LDL cholesterol levels when used in favor of animal products that contain saturated fat, and their soluble fiber can help lower LDL.
There is evidence that almonds can reduce your risk of heart disease. Because nuts are high in calories, you should limit serving sizes to no more than one ounce, and make sure the variety you choose doesn’t have added salt or sugar.
Most plant-based oils are a good source of heart-healthy fats. Olive oil, in particular, is an excellent heart-healthy oil, which can replace unhealthy fats and promote good cardiovascular health.
Studies have shown that extra-virgin olive oil contains enough heart-healthy unsaturated fats, so it’s beneficial to consume it regularly.
Seeds like chia, flax, pumpkin and sunflower seeds are often overlooked as sources of heart-healthy fats.
However, these seeds are not only loaded with fiber, but they also contain unsaturated fats.
Soluble fiber from apples is an excellent source for lowering LDL cholesterol. According to research, eating 550 grams of apples per day can help lower cholesterol levels.
You should leave the peel on because the apple peel contains most of the fiber.
Avocados have a great balance of monounsaturated and polyunsaturated fats. While both monounsaturated and polyunsaturated fats are great for lowering cholesterol, eating too much of the latter can also lower your good. [HDL] Cholesterol
What you should aim for is a balance of the two types of unsaturated fats, and you can achieve this by including a range of heart-healthy fats in your diet.
Fatty fish helps keep harmful cholesterol out of the arteries and improves heart health. Lower your cholesterol in several ways.
For starters, fatty fish can be used in place of other protein sources that are high in saturated fat.
A healthy combination of unsaturated fats, especially omega-3 fatty acids, which have been shown to reduce the risk of heart attack and stroke, can be found in fatty fish.
Cholesterol plays a very important role in the body, but when it gets out of control it can lead to clogged arteries and heart disease.
Dietary interventions are the first line of treatment if your cholesterol is out of balance.
It is recommended to have your cholesterol levels evaluated every five years. All that is needed after an overnight fast is a quick blood test.
Check your cholesterol levels today!
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