How does high cholesterol affect your diet?
High cholesterol levels and their impact on diet are one of the main concerns that I hear from my patients as an obesity specialist. The question becomes more relevant as heart disease, and related health problems are on the rise. This comprehensive guide will explore the effects of high cholesterol on your diet - how it affects your health, and what you can do to manage it.
What Diets Should You Do If Your Cholesterol Levels Are High
The production of hormones and vitamin D as well as substances which aid in digestion are all affected by high cholesterol. When these levels are excessively elevated, they can pose serious health risks including stroke and heart disease. According to the American Heart Association, nearly 93 millions U.S. adult U20s and older have cholesterol above 200mg/dL. This is above normal levels. Understanding the effects of high cholesterol on diet is important for your overall health.
Diets high in trans and saturated fats may increase blood cholesterol, increasing the risk of cardiovascular disease. If you are dieting, be sure to monitor your cholesterol intake to maintain optimal health.
Getting Started: Managing Cholesterol While Dieting
Making conscious choices when it comes to what you eat is the key to managing high cholesterol. In a study published in the Journal of the American College of Nutrition, it was found that increasing the intake of foods rich in fiber and reducing saturated fat intake can lower cholesterol significantly. It is important to eat a healthy diet, which includes fruits, vegetables and whole grains.
It's also important to remain active, as physical activity regularly can help reduce high cholesterol. American Heart Association suggests at least 75 minutes or 150 minutes per week of vigorous activity.
What to Eat: Examples
- Oatmeal is high in soluble fibre, which helps to lower cholesterol.
- Omega-3-rich fish: Salmon, albacore, and Mackerel are rich in omega-3 fatty acid, which lowers cholesterol.
- Nuts Almonds and walnuts can lower blood cholesterol. According to a study in the American Journal of Clinical Nutrition, eating one handful of nuts per day could lower cholesterol on average by 5% .
- Avocados are rich in monounsaturated fatty acids and fiber. They can lower LDL cholesterol (bad cholesterol) while increasing HDL cholesterol (good cholesterol).
- Beans are high in fiber and can lower cholesterol.
- Garlic: Research has shown that regular consumption of garlic in the diet can help lower cholesterol.
- Spinach contains lutein which prevents cholesterol from adhering to the artery walls, preventing heart attacks.
- Olives and Oil: Olives as well as olive oil are rich in monounsaturated fatty acids that can help lower cholesterol.
- Tomatoes contain a lot of lycopene, which helps to prevent the harmful oxidation LDL cholesterol.
- Green tea: Rich in catechins, which can help lower cholesterol.
Other Tips
Remember that even small changes in your eating habits can have a huge impact. Replace unhealthy fats by healthier ones. Use olive oil instead of butter. Replace red meat with fish or poultry. Consider portion sizes, and avoid eating mindlessly.
Maintaining a regular routine of exercise is just as important in lowering cholesterol levels. Physical activity is a great way to increase HDL cholesterol (the good kind) and lower LDL cholesterol (the bad). Remember to get your cholesterol checked by a doctor regularly.
Conclusion
High cholesterol levels can affect your diet and health in a significant way. A balanced diet, rich in healthy fats and proteins as well as regular exercise are essential to managing cholesterol. You can manage your high cholesterol and live a healthy life by making conscious food choices, staying active and remaining physically fit.
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