Aspects Of Cholesterol Problems
In and of itself, cholesterol is not a bad thing: It’s present in every cell in the body and does a lot of goodsupporting the production of hormones, digestion, and converting sunlight into vitamin D. Approximately 75 percent of the cholesterol present in the blood is produced by the liver, but the rest is derived from the diet, which is why making dietary changes is an effective way to keep cholesterol levels healthy.
There are two types of cholesterol:
- Low-density lipoprotein cholesterol is regarded as “bad cholesterol.” It’s the soft, waxy stuff that can accumulate in the bloodstream and interfere with the flow of blood.
- High-density lipoprotein the so-called “good cholesterol”helps keep blood vessels clear by carrying LDL cholesterol to the liver for disposal.
|Cholesterol Level Guidelines for Adults 20 and Older|
Whole Grains And Oat Bran
Oat bran is an excellent source of a soluble fiber known asbeta-glucan, which may reduce the amount of cholesterol in your blood. Also, increasing your intake of whole grains like brown rice, bulgur, quinoa, and steel-cut oats can help lower LDL cholesterol levels, according to a 2015 systematic review published in The American Journal of Clinical Nutrition.
There are two types of fiber: soluble fiber and insoluble fiber. Soluble fiber is the main cholesterol-lowering fiber type. Blatner says fiber can act like a sponge to soak up excess cholesterol and remove it from the body. Including foods with soluble fiber in your diet can helpreduce LDL cholesterol.
Eat A Variety Of Unsaturated Fats
Two main kinds of fats are found in food: saturated and unsaturated.
On a chemical level, saturated fats contain no double bonds and are very straight, allowing them to pack together tightly and stay solid at room temperature.
Unsaturated fats contain at least one double bond and have a bent shape, preventing them from joining together as tightly. These attributes make them liquid at room temperature.
Research shows that replacing most of your saturated fats with unsaturated fats can reduce total cholesterol by 9% and bad LDL cholesterol by 11% in just eight weeks .
Longer-term studies have also found that people who eat more unsaturated fats and fewer saturated fats tend to have lower cholesterol levels over time .
Summary Eating more unsaturated fats and fewer saturated fats has been linked to lower total cholesterol and bad LDL levels over time. Avocados, olives, fatty fish and nuts are especially rich in unsaturated fats.
You May Like: Whats Considered A Low Carb Diet
How Cholesterol Impacts The Overall Functioning Of Our Body
Our body requires some amount of cholesterol to function properly but the situation may go haywire if its level goes northwards. The same cholesterol can then stick to the artery walls while creating some kind of blockage in the process.
Now, this is some situation that may lead to certain heart-related diseases and even put yourself to a risk of a heart stroke.
The Best Carbs To Lower Cholesterol Say Dietitians Eat This Not That
High cholesterol can be tricky, and you want to make sure you lower it to maintain a healthy lifestyle. According to the Mayo Clinic, you can develop fatty deposits in your blood vessels, which eventually grow, making it difficult for enough blood to flow through your arteries. Sometimes those deposits can break suddenly and form a clot that causes a heart attack or stroke.
Although it can be inherited, high cholesterol usually occurs due to your eating habits. Luckily this can be preventable with a healthy diet, regular exercise, and sometimes supplements. A stable diet also includes carbohydrates, so dont be afraid to enjoy them while youre focusing on your health!
We asked the professionals on our medical expert board, Lauren Manaker, MS, RDN, LDN, CLEC, CPT, Amy Shapiro MS, RD, and Toby Amidor, MS, RD, CDN for their recommendations on the best carbs to lower cholesterol. If youre looking for more tips, check out these 5 Effortless Ways to Lower Cholesterol, Say Dietitians.
Oats are a classic choice, and there are so many ways to play it up in order for you to enjoy it. You can turn them into overnight oats, oatmeal, or as Shapiro suggests, bake them into healthy oatmeal raisin cookies, or even blend oats into your smoothies. With all the benefits of oats, its also no surprise they can help lower cholesterol.
Sign up for our newsletter!
The pectin found in apple skins helps to reduce cholesterol levels and to promote heart health, says Shapiro.
Recommended Reading: Can You Do A Keto Diet While Breastfeeding
Foods Especially Rich In Soluble Fiber Are:
Beans are stars in this meal plan for lowering cholesterol. And with the huge variety of beans now available, from fancy heirloom combinations to good old pintos, youll never get board.
- Beans such as lentils, peas, kidney beans, lima beans, black beans, red beans, pinto beans, and so on
- Processed meats such as hot dogs, bacon, and bologna
- Partially hydrogenated vegetable oils
- Cholesterol-rich foods like egg yolks.
Have you recently heard in the news that egg yolks are okay? Dont believe it, cautions Kimberly Gomer, Director of Nutrition and Educator at Pritikin. Egg yolks are not okay, as this review by faculty at Pritikin elucidates.
Saturated And Trans Fats
Foods high in saturated and trans fats top the list of items to reduce or eliminate on a low cholesterol diet. The American Heart Association recommends reducing saturated fat to less than 6% of total daily calories if you need to lower cholesterol levels. Trans fats are found in margarine, baked goods, non-dairy coffee creamer, and fried foods. Saturated fats are in many common foods, so its helpful to read food labels while shopping.
Interestingly, lard, which is pork fat, is lower in saturated fat and higher in monounsaturated fat than butter. It has higher levels of omega-3 fatty acids. That said, it is still a middle-of-the-road choice when it comes to cooking, and whenever possible, you should opt for healthier fats like olive oil.
Recommended Reading: How Long Should I Diet
What Is Cholesterol And Why Should You Lower It
7 Day Meal Plan to Lower Cholesterol What Is Cholesterol, And Why Should You Lower It?
Although our bodies require a certain amount of cholesterol to function properly, high cholesterol levels can be detrimental to our health.
There are two types of cholesterol: high-density lipoproteins , considered good cholesterol, and low-density lipoproteins , regarded as bad cholesterol.
Triglycerides are a type of cholesterol also found in the body.
In people with high cholesterol levels, bad fats accumulate inside their blood vessels, preventing blood from flowing freely.
If left untreated, the accumulation of fats in your body can completely block your blood flow, resulting in a heart attack or stroke, chest pressure or pain, and discomfort in the arms, neck, or shoulders.
Excessive weight gain is another side effect of elevated cholesterol levels.
Add These Foods To Lower Ldl Cholesterol
Different foods lower cholesterol in various ways. Some deliver soluble fiber, which binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation. Some give you polyunsaturated fats, which directly lower LDL. And some contain plant sterols and stanols, which block the body from absorbing cholesterol.
1. Oats. An easy first step to lowering your cholesterol is having a bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast. It gives you 1 to 2 grams of soluble fiber. Add a banana or some strawberries for another half-gram. Current nutrition guidelines recommend getting 20 to 35 grams of fiber a day, with at least 5 to 10 grams coming from soluble fiber.
2. Barley and other whole grains. Like oats and oat bran, barley and other whole grains can help lower the risk of heart disease, mainly via the soluble fiber they deliver.
3. Beans. Beans are especially rich in soluble fiber. They also take a while for the body to digest, meaning you feel full for longer after a meal. That’s one reason beans are a useful food for folks trying to lose weight. With so many choices from navy and kidney beans to lentils, garbanzos, black-eyed peas, and beyond and so many ways to prepare them, beans are a very versatile food.
4. Eggplant and okra. These two low-calorie vegetables are good sources of soluble fiber.
Also Check: G Plan Diet Recipe Book
What To Eat To Lower Cholesterol
Eating more fiber should be on the top of the list of simple ways to lower cholesterol. You can eat more fiber by simply swapping your white pasta for whole grain, or snacking on a pear instead of a packaged sugar cookie. Fiber helps lower cholesterol by trapping excess cholesterol in the gut. Fiber holds cholesterol captive, then excretes it the next time you visit the porcelain throne. By doing this, fiber reduces how much cholesterol can get absorbed into the bloodstream, ultimately helping to lower your cholesterol.
Simple Ways to Eat More Fiber
- Add vegetables to your egg creations
- Top oatmeal with fresh or frozen berries
- Dip vegetables in hummus for a satisfyingly crunchy snack
- Serve a salad with every dinner
- Sneak finely chopped vegetables into chili, curry, pizza, and soup
- Include peas in your soup, curry, or omelet
- Roast Brussel sprouts as a side dish for dinner
What Are The Best Foods To Lower Cholesterol
Unsaturated fats dont increase your cholesterol levels. Theyre actually beneficial because they lower overall cholesterol and blood pressure while still providing energy for your body . You can find them in:
- Fish, such as salmon, mackerel, or tuna, and oily fish that are rich in omega-3 fatty acids
- Nuts such as almonds, brazil nuts, and walnuts
- Lean red meats such as low-fat beef, lean pork meat, or lamb
- Vegetable oils and spreads such as rapeseed or vegetable oil, sunflower, olive, corn, and walnut oils
Recommended Reading: Keto Diet Example Of Meals
Foods To Eat On A Vegetarian Diet For Lowering Cholesterol Levels
Vegetables, fruits, and whole grains are all excellent sources of fiber and other nutrients. They should be included in your diet if you want to lower your cholesterol level naturally with the vegetarian diet . Such foods include:
- Oatmeal, brown rice, and other whole grains
- Cruciferous vegetables like celery and broccoli
- Leafy greens like spinach and kale
- Legumes such as kidney beans
What Are The Risks Linked To High Cholesterol
Too much LDL cholesterol in the blood can increase your risk of heart and blood vessel disease .
The excess LDL cholesterol leads to fatty deposits called plaque forming in the artery walls. Over time, the plaque causes narrowing and hardening of the arteries .
This can lead to:
- Angina when plaque builds up in the major arteries that supply your heart, known as the coronary arteries, they become narrower and are partially blocked, reducing blood flow and oxygen supply to the heart. This may cause shortness of breathand chest pain.
- Heart attack if a plaque in a coronary artery bursts , a clot may form and block the supply of blood to the heart, starving it of oxygen.
- Stroke if the blood vessels that supply the brain become narrower or blocked by plaque, blood supply to the brain can be severely reduced or cut off, causing a stroke. Strokes can also be caused when a clot from another part of the body travels through the blood and lodges in an artery in the brain.
- Peripheral vascular disease this usually affects the arteries that supply the legs and feet, causing leg pain when walking , and even pain when resting, when the circulation is more badly affected
A high level of HDL cholesterol is good because HDL cholesterol helps remove other forms of cholesterol from the blood, taking them back to the liver where theyre removed from the blood and passed out of the body.
You May Like: Drinking Water Diet Weight Loss
What Is My Risk For High Cholesterol
To understand your risk of developing high cholesterol, you will need to have a blood test so your doctor can measure the amount of lipids, or fats, in your blood. This is called a complete fasting lipoprotein profile and will include measurements for your low-density lipoprotein, high-density lipoprotein and triglycerides.
The table below demonstrates what cholesterol numbers are considered healthy, borderline and high risk for developing cardiovascular disease:
|Types of Cholesterol|
Diet Plan To Lower Cholesterol And Lose Weight
Improve your cholesterol levels, and much more… Lose weight. Lower your blood pressure. Reduce blood sugar.
You get it all with this meal plan to lower cholesterol, created by the dietitiansand physicians at the renowned Pritikin Longevity Center in Miami. Plus, you’ll enjoy all kinds of filling, delicious foods. Get started now!
Consistently, research has found that a meal plan full of soluble-fiber-rich foods was incredibly successful in lowering cholesterol as effective, in fact, as statins.
Sure, drugs like statins can reduce cholesterol. But following a heart-healthy diet like the Pritikin Eating Plan, or adding Pritikin to statin meds, may lower your cholesterol even more. Down shoots LDL cholesterol as well as all forms of bad cholesterol, known as non-HDL.
You May Like: Alli Diet Supplements Weight Loss
The Mediterranean Diet: Cholesterol
In the United States, more than 12% of adults had elevated cholesterol levels in 2015-2016. Elevated cholesterol levels is a risk factor for developing heart disease, which is, unfortunately, the #1 killer of both men and women in this country.
Naturally, many people are looking for ways to reduce their cholesterol levels to help protect their ticker from giving them trouble later on in life. And embracing the Mediterranean diet can do just that.
The Mediterranean diet has been linked to health benefits since the 1960s. It was over half a century ago when researchers showed that people who live in the Mediterranean region experienced lower coronary heart disease mortality compared those who live in other areas of the world. Since then, a growing body of research has shown that following the Mediterranean dietary pattern can result in both a lower total cholesterol and LDL “bad” cholesterol level.
The results of an American Journal of Medicine study, suggest that following a Mediterranean diet appears to be more effective than low-fat diets in reducing cardiovascular risk factors, including cholesterol levels.
This diet continues to be a favorite in the medical community because of the tried-and-true outcomes that it offers.
How To Lower Triglycerides & Ldl Cholesterol
Many of the same lifestyle changes and medications can lower both triglycerides and LDL cholesterol and reduce your risk of a heart event or heart disease. Many of the same lifestyle changes and medications can lower both triglycerides and LDL cholesterol and reduce your risk of a heart event or heart disease. Many of the same lifestyle changes and medications can lower both triglycerides and LDL cholesterol and reduce your risk of a heart event or heart disease. Many of the same lifestyle changes and medications can lower both triglycerides and LDL cholesterol and reduce your risk of a heart event or heart disease.Continue reading > >
Don’t Miss: Is Watermelon Ok On A Keto Diet
How Is Cholesterol Measured
Most people with high cholesterol feel perfectly well and often have no symptoms. The best way to find out if your cholesterol is high is to have a blood test .
Visit your GP to determine whether you need to lower your cholesterol level and what action to take.
GPs can also do a heart health check, that calculates your heart disease and stroke risk.
Recommended Reading: Tahini Cholesterol
Replace Saturated Fats With Healthier Fats
Replacing foods that contain mainly saturated fats with foods that contain unsaturated fats such as polyunsaturated and monounsaturated fats will help reduce your cholesterol level.
For example, instead of butter and cream in cooking, use olive oil, nut butters or avocado.
Healthy unsaturated fats are found in:
- oily fish
- fruits and vegetables
Read Also: Cost Of Hmr Diet Program
Calorie Diet Plan To Lower Cholesterol And Lose Weight
High LDL bad cholesterol increases your risk of cardiovascular diseases. Keeping cholesterol within proper ranges is the best way to reduce potential risks.
Until recently, eggs, cheese, and red meat were cited as the biggest culprits of high cholesterol.
However, recent research advocates the opposite view and instead cites refined carbohydrates, saturated fats and trans fats as the biggest culprits.
Fortunately, changing the foods you eat and exercising regularly are the most effective ways to lower high cholesterol levels.
In the 1200 calorie diet plan to lower cholesterol and lose weight, healthy meals and snacks will help reduce high cholesterol. For this, we will review a 5-day meal plan.
The meal plan includes high fiber foods, whole grains and healthy fats. These are all carefully selected foods to raise the good cholesterol HDL and lower the bad high cholesterol LDL.
You will find delicious foods like oatmeal, nuts, beans and lots of fruits and vegetables on your diet list.
With this cholesterol-lowering diet list, you will also get rid of excess fat in your body and you will feel fit.
It has been scientifically proven that losing weight lowers bad cholesterol and increases good cholesterol.
Before starting to change your diet, if you have any chronic conditions that may affect your health, it would be a good idea to seek help from a specialist physician.