High Cholesterol Diet : Foods to Eat and Avoidby Vishal Kaushik Digital Marketer There is always an increased risk of high cholesterol due to an unbalanced diet intake and not consuming enough nutrients. Cholesterol is a substance similar to wax, which is found in each and every cell of the human body.
The brain and nervous system of an individual is completely dependent on cholesterol. It helps you in the formation of vitamin D, hormones and other substances. It also helps in digesting food. If the level of cholesterol is balanced in the body, it is really very beneficial for you.
At other hand, its increasing levels may cause many unwanted health side effects such as diabetes and heart diseases.
There are two types of cholesterol -
- Low-Density Lipoprotein (LDL)
- High-Density Lipoproteins (HDL)
Consuming high-fat food and drinks may trigger its bad levels in your blood. It is known as hyperlipidemia, high cholesterol and hypercholesterolemia.
When bad cholesterol (low-density lipoprotein) level starts to increase, good cholesterol (high-density lipoprotein) level decreases.
Due to low levels of high-density lipoprotein, the coagulation of extra fat in the blood vessels starts, which can cause obstruction of the blood flow. If the flow of blood in the body is not in a proper way, there is an increased risk to the human heart and brain.
Your body produce cholesterol as per body's requirement. Apart from this people also get cholesterol from their diet. So it is very necessary to everyone to know what to eat and what not to eat in high cholesterol problem.
Apart from this, it is also important to know what things should be avoided in high cholesterol and what should not be avoided.
Foods to Eat to Reduce Cholesterol :
It may include -
Fruits : Many fruits are low in calories and fat, as well as they have almost zero cholesterol. Fruit has been considered the rich source of many healthful essential nutrients such as fiber, potassium, vitamin C and folic acid.
According to a research of National Center for Biotechnology Information (NCBI), the nutrients available in the fruits can help you to reduce bad cholesterol .
Fiber is the major component in all of these nutrients. Apples, mangoes, pineapples, kiwis, pomegranates, grapes, oranges, watermelons, plums, strawberries, peaches, bananas and pears are considered the best source of fiber.
Vegetables : Vegetables can help to control bad cholesterol levels. Most vegetables are rich in fiber, potassium, folic acid, vitamin A and vitamin C.
Fiber present in vegetables can help to reduce bad cholesterol levels in the blood as well as it also helps to increase good cholesterol levels.
Vegetables such as sweet potatoes, potatoes, beans, tomatoes, beets, soybeans and spinach may help to control high cholesterol.
Whole Grains : Whole grains are a good source of nutrients such as iron, magnesium, fiber, vitamins, thiamine, niacin, folate, riboflavin and selenium.
It is known to reduce many types of health issues. It can be effective in reducing the levels of bad cholesterol and removing the problems caused by it.
Fiber is found in plenty in whole grains. It can help you to reduce the level of cholesterol in the blood.
Whole-grain foods include grains such as oats, corn, wheat, rice, buckwheat, and foods made from them.
Dairy Foods : Products obtained from milk are considered much effective in reducing cholesterol levels.
According to a study, phytosterols are found in low-fat milk. It can help in reducing serum cholesterol levels and can reduce LDL levels by 8%.
An another research has revealed that yogurt helps to decrease total cholesterol and bad cholesterol levels by 7.2 and 10.3 percent, respectively.
Nut and Seeds : According to research, nuts and seeds are a good source of unsaturated fat and other bio-active compounds.
Their positive effects can be seen in many health issues such as heart disease, stones, diabetes, high blood pressure, cancer and inflammation.
Research suggests that they contain fiber, unsaturated fat, antioxidants and phytochemicals, which can help to lower total cholesterol and LDL cholesterol.
They may include pecans, almonds, peanuts, macadamia nuts, pistachios, hazelnuts, cashews and Brazil nuts.
Beverages : Green tea helps to lose weight, in addition to this there are many other health benefits of it.
According to a study, green tea and oolong tea have been considered good for your health.
The polyphenols and antioxidant properties in these beverages may be beneficial in reducing cholesterol levels, but no effect of black tea on cholesterol has been observed.
Foods to Avoid :
Limit the Amount of Salt : Consuming less quantity of salt limits the intake of sodium. You should not consume more than 2,300 mg salt a day.
Limiting salt intake doesn't helps to lower cholesterol, but it can reduce the risk of many cardiovascular diseases by reducing blood pressure.
Limit the Intake of Cholesterol-Enhancing Foods : Cholesterol levels must be not more than 200 mg a day. Avoid consuming cholesterol-boosting foods such as egg yolk, lobster and dairy products.
Avoid Alcohol : Drinking alcohol can increase the chance of excess calorie intake, which may lead to weight gain.
Weight gain can increase bad cholesterol levels and decrease good cholesterol levels. Also, alcohol consumption can also increase the risk of many heart problems.
Created on Oct 29th 2020 07:35. Viewed 620 times.