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High Cholesterol Diet: A Guide to Lowering High Cholesterol Levels
If you’re looking to lower your high cholesterol levels, diet plays a major role in getting your cholesterol to stay at a healthy level. Here is a helpful guide to understanding high cholesterol, what foods to limit or avoid to reduce high cholesterol, as well as foods that are beneficial for a high cholesterol diet.
What is High Cholesterol?
Cholesterol is a type of lipid, or fat, found in the blood. It’s important for a healthy body because it helps with producing cell membranes and producing hormones. Most of the cholesterol in your body is naturally produced in the liver, but it can also be obtained through your diet.
What Causes High Cholesterol?
High cholesterol levels can be caused by lifestyle factors, such as being overweight or inactive, smoking, and eating unhealthy foods. High levels of ‘bad’ cholesterol, or low-density lipoprotein (LDL), can build up in the walls of your arteries and increase the risk of heart disease and stroke.
Foods to Limit or Avoid
To reduce the risk of high cholesterol levels, it’s important to limit or avoid certain foods in your diet:
- Saturated fats, found in processed and fried foods, as well as some dairy products, like cheese and butter.
- Trans fats, which can be found in processed foods, such as cakes, biscuits and pastries.
- Cholesterol-rich foods, such as egg yolks, organ meats and shellfish.
- Sugary and sugary beverages, such as sodas and energy drinks.
Foods That Are Good For High Cholesterol Diet
Including the right foods in your diet can help you lower your cholesterol levels. Here are some foods that are good for high cholesterol diet:
- Oats: Oats contain a type of soluble fiber called beta-glucan, which has been shown to help reduce cholesterol levels and lower LDL cholesterol.
- Nuts: Nuts are a great source of healthy fats, which can help reduce LDL cholesterol and raise HDL (‘good’) cholesterol levels.
- Fatty Fish: Fatty fish such as salmon, mackerel and sardines are a great source of omega-3 fatty acids, which can help reduce cholesterol levels and reduce the risk of heart disease.
- Avocados: Avocados are a great source of monounsaturated fats, which can help lower LDL cholesterol levels while also raising HDL cholesterol.
Maintaining a Healthy Cholesterol Level
In addition to following a healthy diet, there are some other lifestyle changes that can help lower your high cholesterol levels. Regular physical activity can help reduce LDL cholesterol levels and raise HDL cholesterol while also preventing weight gain. Additionally, reducing stress and quitting smoking can also help improve your cholesterol levels.
By following a healthy diet and making lifestyle changes, you can effectively reduce your cholesterol levels and reduce the risk of heart disease. Incorporating foods like oats, nuts, fatty fish, and avocados into your diet can help you get on the right track to controlling your high cholesterol levels.
Keywords for this article: High Cholesterol, LDL Cholesterol, Healthy Diet, Omega-3 Fatty Acids, HDL Cholesterol, Physical Activity.
