If you’re looking to lower your cholesterol, you might be wondering what food you should eat. Here are some foods that can help lower cholesterol levels.
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Foods to eat to lower cholesterol
Cholesterol is a waxy, fat-like substance that’s found in all cells of the body. Your body needs some cholesterol to make hormones, vitamin D, and substances that help you digest foods. But too much cholesterol can be harmful. It can build up in the artery walls, making them thick and hard. This buildup is called plaque. Plaque can narrow the arteries and make it hard for blood to flow through. If a plaque- rupture occurs, a blood clot can form and block blood flow. This could cause a heart attack or stroke.
The best way to lower your cholesterol is to eat healthy foods and exercise regularly. Here are some foods that can help lower your cholesterol:
*Soluble fiber: Found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium husk. Soluble fiber can reduce LDL cholesterol by 5 to 10%.
*Plant sterols and stanols: Found in nuts, seeds, vegetables, fruits, whole grains, legumes, and vegetable oils. Plant sterols and stanols block the absorption of cholesterol from food. They can reducing LDL cholesterol by about 10%.
*Fish: Fish such as salmon, tuna (fresh or canned), herring, mackerel (not farmed), trout and sardines are high in omega-3 fatty acids. Omega-3 fatty acids can reduce triglycerides (a type of fat in the blood), slow the buildup of plaque in your arteries and lower blood pressure. charbroiled or baked) provides about 2 grams of omega-3 fats
Foods to avoid to lower cholesterol
There are certain foods you should avoid if you’re trying to lower your cholesterol. These include:
-Saturated fats: These are found in animal products such as butter, cheese, red meat, and whole milk. They can also be found in some plant-based oils, such as coconut oil and palm oil.
-Trans fats: These are found in processed foods such as margarine, crackers, and fried foods. They can also be found in some peanut butter and baking mixes.
-Cholesterol: This is found in animal products such as egg yolks, liver, and shellfish.
How cholesterol affects the body
Cholesterol is a waxy, fat-like substance that’s found in all the cells in your body. Your body needs some cholesterol to make hormones, vitamin D, and substances that help you digest foods.
Your liver makes all the cholesterol your body needs. But cholesterol is also found in some of the foods you eat.
Too much cholesterol in your blood can cause a heart attack or stroke. That’s because cholesterol buildup in your arteries can slow or block blood flow to your heart or brain.
The benefits of lower cholesterol
Lower cholesterol has many benefits. It can reduce the risk of heart disease, stroke, and other cardiovascular conditions. It can also improve blood sugar levels and help to lower blood pressure.
The risks of high cholesterol
Cholesterol is a substance found in your blood. Although it’s necessary for good health, too much cholesterol can be dangerous. It can build up in your arteries and form plaque. This buildup narrows your arteries and makes it harder for blood to flow through them. Over time, plaque can rupture and cause a heart attack or stroke.
High cholesterol is one of the major risk factors for heart disease. About one-third of all Americans have high cholesterol. If you have high cholesterol, you can take steps to lower it and protect your heart.
Your body needs some cholesterol to work properly. But if you have too much in your blood, it can stick to the walls of your arteries and form plaque. Plaque is made up of fat, cholesterol, calcium, and other substances found in the blood.
Over time, plaque hardens and narrows your arteries. This limits the flow of oxygen-rich blood to your heart and other organs. Plaque can also rupture (break open). When this happens, a clot may form that blocks blood flow through the artery. A blocked artery can cause a heart attack or stroke.
How to lower cholesterol with diet
When it comes to cholesterol, there are two types: LDL (low-density lipoprotein) and HDL (high-density lipoprotein). LDL is considered the “bad” cholesterol because it can build up in your arteries, leading to a condition called atherosclerosis, which can increase your risk of heart attack and stroke. HDL, on the other hand, is known as the “good” cholesterol because it helps remove LDL from your arteries.
How to lower cholesterol with medication
There are many ways to lower cholesterol, but medication is often necessary to reach desired levels. Statins are the most common type of cholesterol-lowering medication and work by blocking the liver’s ability to make cholesterol. Other types of cholesterol-lowering medications include niacin, fibrates, and bile acid resins. Diet and lifestyle changes are also important in lowering cholesterol.
How to lower cholesterol naturally
When it comes to heart health, one of the most important things you can do is keep your cholesterol levels in check. High cholesterol is a major risk factor for heart disease, stroke, and other serious conditions.
Fortunately, there are a number of lifestyle changes and food choices that can help you lower cholesterol naturally. Here are some tips:
-Choose healthy fats. One of the best ways to lower cholesterol is to replace unhealthy saturated and trans fats with healthy unsaturated fats. Good sources of unsaturated fats include olive oil, avocados, nuts, and seeds.
-Eat more fibre. Fibre helps to lower cholesterol by binding to it in the digestive system and preventing it from being absorbed into the bloodstream. Good sources of dietary fibre include oats, legumes, fruits, and vegetables.
-Choose lean protein sources. Another way to reduce cholesterol is to choose leaner sources of protein such as chicken, fish, and tofu instead of red meat.
-Limit sugar and refined carbs. Foods high in sugar and refined carbs can raise your LDL (“bad”) cholesterol levels and promote inflammation. Try to limit these foods as much as possible.
High cholesterol and heart disease
Eating foods that lower cholesterol can help reduce your risk of heart disease. Some cholesterol-lowering foods include soluble fiber, oats, almonds, and avocados.
High cholesterol and stroke
Having high cholesterol puts you at risk for stroke. Cholesterol is a waxy, fat-like substance found in your blood. Your liver makes all the cholesterol your body needs, but cholesterol is also found in some of the foods you eat. Too much cholesterol in your blood can cause a buildup of plaque in your arteries that makes it hard for blood to flow through. If a plaque breaks open, a blood clot can form and block blood flow to the brain, causing a stroke.