The liver naturally creates cholesterol, which circulates throughout the body thanks to the proteins present in the bloodstream. Cholesterol is an essential building block of cell membranes. In addition to its role in building cells, cholesterol is necessary for the production of hormones, vitamin D and substances that help digest fatty foods. However, a person’s lifestyle and genetics can cause the body to produce too much cholesterol. When cholesterol builds up in the arteries, it can block blood flow, which can lead to coronary artery disease, heart attack, or stroke. Eating a nutritious and balanced diet is one way to help moderate your cholesterol level.
Here are the foods high in cholesterol and the dietary changes you can make to lower your cholesterol level.
Cholesterol and fat
There are two types of cholesterol that differ depending on the type of protein that carries them in the bloodstream. These are low density lipoprotein (LDL) cholesterol and high density lipoprotein (HDL) cholesterol. LDL deposits a type of cholesterol throughout the body. This type of cholesterol can build up in the blood vessels and cause serious complications. It is often referred to as “bad” cholesterol.
HDL, on the other hand, collects LDL cholesterol in the arteries and returns it to the liver for elimination. This is why HDL cholesterol is often referred to as “good” cholesterol.
Types of fats
In general, you should try to eat a diet that promotes low LDL cholesterol and high HDL cholesterol. However, fat consumption affects this balance as fatty acids bind to liver cells and regulate cholesterol production.
Attention should be paid not only to the overall amount of fat in the liver. food, but also where it comes from:
– Saturated fats: They are mainly found in meat and dairy products. They encourage the liver to produce more LDL cholesterol.
– Unsaturated fats: They are more common in fish, plants, nuts, seeds, beans and vegetable oils. Certain unsaturated fats can help increase the rate at which the liver reabsorbs and breaks down LDL cholesterol.
– Trans fats: These are solid vegetable oils. Manufacturers normally use an artificial process called hydrogenation to produce them. Fried foods, baked goods and packaged foods often contain trans fats.
Trans fats raise cholesterol levels LDL and lower HDL cholesterol levels. For this reason, a high intake of trans fats is also a risk factor for a range of health complications. A 2% increase in energy intake from trans fat is associated with a % increase in coronary heart disease risk and of 31% of the risk of death from this disease.
Foods rich in cholesterol at avoid
Your best bet is to reduce saturated fat intake to a maximum of 6% of total daily calorie intake.
To do this , limit the consumption of the following foods to achieve this:
– fatty beef
– poultry with skin
– dairy products made from whole milk or reduced in fat
– saturated vegetable oils, such as coconut oil, palm oil and palm kernel oil.
It is also important to avoid trans fatty acids. Foods rich in trans fats include:
– packaged cookies, cakes, donuts and pastries
– commercial fried foods
– products containing partially vegetable oils hydrogenated or hydrogenated.
Cholesterol in food
Dietary cholesterol is poorly absorbed by the bloodstream and has little effect on blood levels cholesterol levels after several hours.
Try to avoid the following foods due to their saturated fat and sodium content:
– red meat
– organ meats, such as kidneys and liver.
Foods to eat
It is important to note that following a diet completely devoid of fat can have harmful effects. For example, excluding fat can be detrimental to a child’s development and brain function, according to an older study Trusted Source.
Choosing healthy fats can help a person reduce their rate of fat. LDL cholesterol while managing your HDL cholesterol level.
Fiber is important for a healthy heart and are present in two main forms: soluble fiber and insoluble fiber. Insoluble fiber is essential for digestive health. Soluble fiber binds to cholesterol in the blood and helps to pass it through the stool. This type of fiber has the added benefit of helping to control blood sugar.
Here are some cholesterol-friendly fiber options to consider:
– nuts, seeds and legumes
– oats and oat bran
– chia and ground flax seeds
– Brussels sprouts
Natural non-tropical vegetable oils are also favorable for cholesterol because of their content in unsaturated fatty acids. These oils include olive oil, avocado oil, canola oil, and safflower oil.
It may also be helpful to choose larger cuts of meat. lean, opt for smaller portions, and choose low-fat or non-fat milk and yogurt.
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