The best foods and low cholesterol diet

the-best-foods-and-low-cholesterol-diet

Cholesterol is a waxy substance present in every cell of the body. Consuming too much cholesterol in the diet increases cardiovascular problems. Avoiding the consumption of certain foods reduces the risk.

Cholesterol performs important functions, including:

– the production of steroid hormones, such as cortisol

– the production of sex hormones, such as estrogen and testosterone

– the creation of vitamin D

– the creation of bile salts to absorb fat-soluble vitamins A, D, E and K.

However, high blood cholesterol levels can cause health problems, such as high blood pressure and atherosclerosis. It is important to change your lifestyle and reduce the amount of cholesterol in your diet to lower high cholesterol or maintain healthy cholesterol levels.

Here are the causes of high cholesterol, foods to avoid, as well as certain low-cholesterol foods and breakfasts.

The 2 types of cholesterol

Cholesterol is attached to certain proteins during transport through the body. The combination of waxy substance and protein is called a lipoprotein. There are different types of lipoproteins depending on what is attached, but the two main types of cholesterol are:

Low Density Lipoprotein (LDL): This is known as the “bad” cholesterol . It transports cholesterol from the liver to different parts of the body. LDL cholesterol can build up in veins and arteries, narrowing them and restricting blood flow. A high LDL level is a risk factor for cardiovascular disease.

High density lipoprotein (HDL): This is called the “good” cholesterol. It carries cholesterol from the body to the liver for processing and elimination. High HDL levels are thought to have a cardioprotective effect.

What causes high cholesterol?

Des Genetic factors can lead to high blood cholesterol. This means that some people will produce excessive amounts of cholesterol, especially LDL cholesterol, which will lead to high blood cholesterol. This is called genetic or familial hypercholesterolemia.

Certain lifestyle factors can influence cholesterol levels. For example, eating foods high in cholesterol, saturated fats, and trans fats have been shown to raise blood cholesterol levels.

On found in the following foods:

Processed carbohydrates: These include white bread and white pasta.

Saturated fats: These include red meat, full-fat dairy products and processed foods.

Trans fats: These include fried and highly processed foods, such as cookies, crackers and donuts.

Other lifestyle factors can contribute to high cholesterol, including smoking and inactivity.

Certain medical conditions can also cause high cholesterol, including:

– diabetes

– polycystic ovary syndrome

– liver disease

– diseases r enales

– lupus

– hypothyroidism

Ways to lower cholesterol

People who want to lower their blood cholesterol levels can make lifestyle changes to achieve this.

These strategies include:

– exercise regularly

– avoid tobacco, smoking is associated with unfavorable lipoprotein profiles

– reduce the consumption of foods high in cholesterol, saturated fat and trans fat

– maintain a moderate body mass index

– eat enough fibre, especially soluble fibre

Increasing the intake of soluble fiber can lower cholesterol levels. This is because soluble fiber turns into a gel and attaches to cholesterol in the small intestine. This gel helps push it through the digestive system so that the body eliminates it through the stool.

Foods that contain high amounts of soluble fiber are:

– legumes, peas and beans

– fruits

– oat flakes

– barley

– vegetables

– most root vegetables

People with a family history of hypercholesterolemia should consult their doctor to determine if they are at risk of inheriting this condition. If so, they can work out a strategy together to minimize their risk.

Foods with low cholesterol content

Foods lower in cholesterol are generally lower in fat. This means plant-based foods and low-fat protein are great low-cholesterol options. Processed foods can also sometimes contain cholesterol. This can be verified by reading the nutrition label and paying attention to the serving size.

Examples of low cholesterol food groups:

Legumes

black beans

kidney beans

white beans

fava beans

lentils: red, black and green

Fruits

apples

bananas

strawberries

blueberries

raspberries

oranges

watermelon

melon

mango

pineapple

Vegetables

spinach

kale

eggplant

sweet potato

potato

carrots

broccoli

Brussels sprouts

cabbage

Walnuts

cashews

almonds

walnuts

pecan

no isettes

pistachios

macadamias

pine nuts

Whole grains, cereals and pasta

oats and rolled oats

breads made from whole grains

noodles, especially those made from whole grains or lentils

bran

rice

soy

products

soybeans

tofu

soy milk

tempeh

miso

Fatty fish and meat

salmon

tuna

halibut

chicken

turkey

lean cuts of steak

Miscellaneous foods

onions

mushrooms

garlic

ginger

honey

mustard

chia seeds

Low Cholesterol Breakfast Ideas

Reduce Food Intake that contain cholesterol can help lower blood cholesterol levels.

Here are some examples of low cholesterol breakfast ideas:

vegetable soup or broth-based lentil soup

salads with low-fat or olive oil-based dressings

salmon with rice and broccoli

chili with tofu or ground turkey

pasta salad with roasted vegetables and chicken

vegetable stir-fry with chicken or tofu with brown rice

mediterranean quinoa with feta cheese, cucumbers, red onions and olives .

The benefits of the traditional Mediterranean diet to lower your cholesterol

In a Mediterranean diet, here are the foods to eat in different amounts and frequencies:

– dairy products, nuts, seeds, legumes every day

– fruits, vegetables, healthy fats, such as ‘h olive oil, whole grains, nuts with each main meal

– at least 2 servings of fish or seafood each week

– 2 servings of white meat and 2-4 servings of eggs each week

– limiting red meat to a maximum of 2 servings per week and sweets to 3 servings maximum per week.

This type of diet protects against cardiovascular disease and lowers LDL cholesterol levels.

Cholesterol is a substance present in the body that performs many important functions. However, high blood cholesterol can be problematic because it increases the risk of cardiovascular disease. Many strategies can help lower or maintain a person’s cholesterol level, including diet. Consuming more fruits, vegetables and whole grains and reducing the consumption of foods containing cholesterol, saturated fats and trans fats can help control cholesterol levels.

Do you like our content?

Receive our latest publications every day for free and directly in your mailbox

Tags

29Cholesterol Mediterranean diet

Related Posts

10 Things You Can Rely On From Your Insurance Attorney

Dealing with the insurance company is really pathetic.  Especially when you are dealing with some severe injuries, things get complicated as you need to get your treatment done along with…

Read more

Mechanism of kidney damage caused by certain osmolytes uncovered

The mechanism by which certain osmolytes cause kidney damage has been uncovered by researchers in Japan. Using rat kidney cells treated with mannitol researchers were able to show that certain…

Read more
inflammation-of-the-pancreas:-pain,-symptoms-and-complications

Inflammation of the pancreas: pain, symptoms and complications

The pain of pancreatitis manifests itself in a specific way and is a key symptom of this disease. The pain of pancreatitis manifests itself in a specific way and is…

Read more
the-main-causes-of-edema-and-how-to-treat-it

The main causes of edema and how to treat it

Edema is the swelling caused by excess fluid trapped in the tissues of the body. It usually occurs in the feet, ankles, and legs, but it can also occur in…

Read more
here-are-7-effective-ways-to-clean-your-lungs-and-breathe-better

Here are 7 effective ways to clean your lungs and breathe better

Techniques to clean the lungs can be beneficial for smokers, people regularly exposed to air pollution and those with chronic diseases that affect the respiratory system. Such as asthma, chronic…

Read more
the-7-best-vitamins-and-nutrients-for-your-eye-health

The 7 Best Vitamins and Nutrients for Your Eye Health

Deficiencies in certain vitamins can increase the risk of certain eye conditions, such as cataracts, glaucoma and age-related macular degeneration (AMD). Research suggests that certain vitamin and mineral supplements may…

Read more