How To Lower Cholesterol: Smart Protein
To reduce cholesterol, limit red meat and eat more fish and lean poultry.
How to Prepare Healthy Proteins
- Trim all fat from meats, and remove all skin from poultry before cooking.
- Broil or bake, don’t fry foods.
- Drain fat from any meats before serving.
- Avoid processed meats such as hot dogs or cold cuts, even those labeled “reduced fat,” as many are still high in saturated fats and calories.
- Oily fish such as salmon or trout are high in omega-3 fatty acids, which can reduce triglyceride levels and improve HDL cholesterol levels.
- Soy proteins can also have a beneficial effect and help to reduce LDL cholesterol and triglycerides, while raising HDL cholesterol levels.
Control Your Cholesterol Level By Maintaining The Ideal Body Weight
Weight management is a vital step towards maintaining healthy cholesterol levels in your body. Therefore, it is important to limit your meal portions to keep your weight in control. Try minimizing carbohydrate intake and increase portions of proteins and fiber in your diet to keep your weight in check. Having 6 smaller meals instead of 3 large ones and keeping yourself well hydrated are other ways to manage your body weight.
Additional read: Cholesterol Diet Plan: Best Foods and Diet to Lower Cholesterol
Making positive changes by shifting towards a healthier lifestyle can help in lowering your cholesterol levels. If your total cholesterol level exceeds 240 mg/dL, there is a risk of developing heart disease. So, make it a point to regularly check your levels and meet a doctor for the right advice. Book blood tests within minutes on Bajaj Finserv Health and teleconsult with a general physician or endocrinologist to ensure youre on the right track.
References
What Are The Warning Signs Of High Cholesterol
by25 septembre 2021, 13 h 10 min302 Views33 Votes
The most common symptoms include:
- angina, chest pain.
- pain in the neck, jaw, upper abdomen, or back.
- numbness or coldness in your extremities.
Furthermore, What is the fastest way to lower LDL cholesterol?
The following dietary changes may help a person reduce their cholesterol as quickly as possible.
Additionally, Are bananas good for cholesterol?
Fruits like avocados and apples, and citrus fruits like oranges and bananas can help lower cholesterol.
Also How quickly can cholesterol change?
Some dietary changes may cause minor reductions in cholesterol in as little as 4 weeks . Most people can expect to see the difference in a few months on a heart-healthy diet plan.
Simply so, What are the worst foods for high cholesterol?
They suggest limiting the following foods to achieve this:
- fatty beef.
- dairy products made from whole or reduced-fat milk.
- saturated vegetable oils, such as coconut oil, palm oil, and palm kernel oil.
Are eggs bad for high cholesterol?
Chicken eggs are an affordable source of protein and other nutrients. Theyre also naturally high in cholesterol. But the cholesterol in eggs doesnt seem to raise cholesterol levels the way other cholesterol-containing foods do, such as trans fats and saturated fats.
Contenus
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What Is The Difference Between Good Cholesterol And Bad Cholesterol
Good cholesterol is known as high-density lipoprotein . It removes cholesterol from the bloodstream. Low-density lipoprotein is the bad cholesterol.
If your total cholesterol level is high because of a high LDL level, you may be at higher risk of heart disease or stroke. But, if your total cholesterol level is high only because of a high HDL level, youre probably not at higher risk.
Triglycerides are another type of fat in your blood. When you eat more calories than your body can use, it turns the extra calories into triglycerides.
Changing your lifestyle can improve your cholesterol levels, lower LDL and triglycerides, and raise HDL.
Your ideal cholesterol level will depend on your risk for heart disease.
- Total cholesterol level; less than 200 is best, but it depends on your HDL and LDL levels.
- LDL cholesterol levels; less than 130 is best, but this depends on your risk for heart disease.
- HDL cholesterol levels; 60 or higher reduces your risk for heart disease.
- Triglycerides; less than 150 milligrams per deciliter is best.
Check Your Cholesterol Level Periodically
It is important to monitor your cholesterol levels regularly. Cholesterol levels are measured in mg/dL units . The normal cholesterol levels of an individual should be below 200 mg/dL. Ensure your good cholesterol levels or HDL cholesterol levels exceed 60 mg/dL to keep your heart healthy. One important point you need to note here is that your bad cholesterol level or LDL has to stay well within limits below 100 mg/dL. An abnormal increase in this can cause cholesterol plaque deposition in your arteries that can harm your heart. To know your cholesterol levels, do a blood test called a lipoprotein profile. This test will assess your total cholesterol levels along with HDL, LDL, and triglycerides.
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Consume Beans Vegetables And Fruits In Adequate Amounts
Fill your plate with vegetables and fruits as these are rich in vitamins and minerals. They are also good sources of fiber that can keep you full for a long period to help you control your body weight. Including them in your meals can improve your HDL levels. If you are looking to lower your LDL levels, dont forget about legumes. Beans are excellent sources of soluble fiber, which reduces bad cholesterol levels. Adequate amounts of legumes, fruits, and vegetables are essential to maintain a healthy heart.
Ldl Cholesterol: ‘bad’ Cholesterol
Low-density lipoprotein cholesterol, often referred to as “bad” cholesterol, is the type that tends to deposit on the walls of the arteries. White blood cells combine with the LDL cholesterol, forming artery-narrowing plaque, which restricts blood flow. The optimal level of LDL cholesterol for most people is 100 mg/dL or lower. If you have heart disease, you may need to strive for LDL levels of 70 mg/dL or lower.
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Swap Out Ice Cream For Fresh Fruit
According to the U.S. Department of Agriculture , the United States produced 49.9 million gallons of full-fat ice cream in 2019, up nearly 14 percent from the year before. The cold, sweet stuff is a staple in many American households. But did you know that a single cup of ice cream has more fat than a hamburger and almost double the saturated fat of a glazed doughnut? Skip the scoop and try a cup of fresh fruit for dessert instead. Fruit is low in calories and high in the fiber, vitamins, and nutrients you really need making it one of the best things you can eat to reduce the amount of cholesterol youre consuming.
How Can I Lower My Cholesterol
There are two main ways to lower your cholesterol:
- Heart-healthy lifestyle changes, which include:
- Heart-healthy eating. A heart-healthy eating plan limits the amount of saturated and trans fats that you eat. Examples include the Therapeutic Lifestyle Changes diet and the DASH Eating Plan.
- Weight Management. If you are overweight, losing weight can help lower your LDL cholesterol.
- Physical Activity. Everyone should get regular physical activity .
- Managing stress. Research has shown that chronic stress can sometimes raise your LDL cholesterol and lower your HDL cholesterol.
- Quitting smoking.Quitting smoking can raise your HDL cholesterol. Since HDL helps to remove LDL cholesterol from your arteries, having more HDL can help to lower your LDL cholesterol.
- Drug Treatment. If lifestyle changes alone do not lower your cholesterol enough, you may also need to take medicines. There are several types of cholesterol medicines available, including statins. The medicines work in different ways and can have different side effects. Talk to your health care provider about which one is right for you. While you are taking medicines to lower your cholesterol, you should continue with the lifestyle changes.
NIH: National Heart, Lung, and Blood Institute
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Trans Fats: The Real Bad Fat
The last type of fat is trans fatty acids. And if theres one type of fat you want to avoid, its this one.
Trans fatty acids are usually the product of industrial food processing, where polyunsaturated fats are artificially saturated with extra hydrogen.
As weve seen, the chemical structure of saturated fatty acids makes them straight, while the chemical structure of unsaturated fatty acids gives them at least one bend. This shape affects their function in the body.
When unsaturated fatty acids go through chemical hydrogenation, the fatty acids take a trans configuration, which straightens the molecule so that it looks more like a saturated fat.
Food manufacturers like using trans fatty acids in their products because it extends the shelf life of a food.
Human bodies though, dont deal with trans fats so well.
In fact: Trans fatty acids are directly linked to an increased risk of cardiovascular disease, breast cancer, complications during pregnancy, colon cancer, diabetes, obesity, and allergy.1,2,3
The FDA has even determined that industrially hydrogenated fats are no longer Generally Recognized as Safe , and have taken steps to have them removed from our food supply.4
However, trans fats are still around. Vegetable shortening, some margarines, some cooking oils, and the processed foods and baked goods made from them all have trans fats.
Thats why its still important to read ingredient labels: Any product that lists partially hydrogenated oil contains trans fats.
Simple And Complex Carbohydrates
Carbohydrates are broken down by the body and turned into sugar, which is absorbed by cells and used as energy. Any additional carbs can be stored for later use. But all carbohydrates are not created equal, and different types may have different effects on your cholesterol levels.
Carbohydrates fall into one of two categories, simple and complex. Simple carbs have a chemical structure of one or two sugar molecules, explains the Harvard T.H. Chan School of Public Health. You can digest these carbohydrates easily and quickly, which can create a faster rise in blood sugar. ‘
According to the U.S. National Library of Medicine, types of simple carbohydrates include:
- Table sugar
- Fruit juice
- Dairy products
Complex carbohydrates contain three or more sugar molecules, which creates a more complicated structure that takes longer to digest. The best ones are high in fiber, vitamins and minerals and include whole grains.
Fiber is one important factor that separates good complex carbohydrates from the not-so-good, explains the Harvard School of Public Health. White rice and pasta, for instance, have had their fiber and many nutrients removed and will elevate blood sugar quickly, compared with the whole-grain versions. Whole fruit also contains fiber and will release into the bloodstream much slower than fruit juice.
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Saturated Fats Vs Unsaturated Fats: Whats The Difference
Unsaturated fats include monounsaturated fats and polyunsaturated fats.
Monounsaturated fats have one double bond because two spots arent taken up by hydrogen.
Polyunsaturated fatty acids have multiple double bonds , because they have multiple spots that arent taken up by hydrogens.
Heres an easy way to tell if a fat is saturated or unsaturated:
If its solid or semisolid at room temperature , its probably saturated. Think: butter, coconut oil, and cocoa butter.
If its liquid, its very likely unsaturated. For example, sunflower oil, canola oil, and olive oil.
This is why: Because unsaturated fatty acids have one or more double bonds, theres a kink or a bend in their physical shape. They cant pack together as tightly, making them loose and liquid at room temperature.
Meanwhile, saturated fatty acids are straight, and can pack tightly together. That keeps them solid at room temperature.
Most dietary fat sources are made up of some combination of saturated, polyunsaturated, and monounsaturated fatty acids.
How Can I Lower My Cholesterol Level
The first step in reducing your cholesterol is to maintain a healthy, balanced diet. It’s important to keep your diet low in fatty food.
You can swap food containing saturated fat for fruit, vegetables and wholegrain cereals. This will also help;prevent high cholesterol returning.
Other lifestyle changes, such as;taking regular exercise and;giving up smoking, can also make a big difference in helping to lower your cholesterol.
If these measures don’t reduce your cholesterol and you continue to have a high risk of developing heart disease, your GP may prescribe a cholesterol-lowering medication, such as statins.
Your GP will take into account the risk of any side effects from statins. The benefit of lowering your cholesterol must outweigh any risks.
Read more about how high cholesterol is treated
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Can High Cholesterol Be Prevented Or Avoided
Making healthy food choices and exercising are two ways to reduce your risk of developing high cholesterol.
Eat fewer foods with saturated fats . Choose healthier fats. This includes lean meats, avocados, nuts, and low-fat dairy items. Avoid foods that contain trans fat . Look for foods that are rich in omega-3 fatty acids. These foods include salmon, herring, walnuts, and almonds. Some egg brands contain omega-3.
Exercise can be simple. Go for a walk. Take a yoga class. Ride your bike to work. You could even participate in a team sport. Aim to get 30 minutes of activity every day.
Minimize Stress To Lower Your Cholesterol Level
Stress is one of the key risk factors for heart diseases. If you worry or stress too much, your LDL or bad cholesterol levels may increase. This can affect your blood pressure and lead to coronary artery diseases. To keep a check on this, start by identifying your stress triggers and work towards reducing them. Follow tried-and-tested techniques like yoga, deep breathing exercises, and meditation to minimize your stress levels.
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Make Sure Your Muffins Are Low Fat
Sure, you can get an English muffin with no saturated fat and no cholesterol, but many other muffins especially those tempting treats loaded with extra ingredients that you can buy or bake at home could have up to 8 g of fat in a single serving and may even have more than one serving in a single muffin. A low-fat bran muffin made with whole-wheat flour that gives you some fiber and a lot less fat is a much better choice. Look for one that is made with plant oils for the healthiest fat profile.
Dietary Cholesterol Saturated Fat Trans Fatty Acids And Cardiovascular Disease
As shown in , most foods that contain high cholesterol content are also rich in animal-based saturated fatty acids . As such, for each 100 g beef that contains 99 mg cholesterol, it has 29.4 gm SFA; natural cheese, 107 mg cholesterol, and 19 gm SFA; 214 mg cholesterol, and 50 gm SFA; and chicken contains 101 mg cholesterol, and has 3.8 gm SFA. The exceptions are egg and shrimp. Shrimp contains 124 mg cholesterol and 0 g SFA, and one large egg contains 186 mg cholesterol and 1.56 g SFA . While shrimp is arguably expensive, egg is an economical and nutrient-dense food item with high-quality protein which is convenient and affordable to low-income families and is a good source of nutrients for growing children and older adults.
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The Dietary Guidelines For Americans Summarized
Heres a summary of the 2015-2020 Dietary Guidelines for Americans:
Avoid industrial trans fats.
Replace saturated fats with polyunsaturated fats, and aim to get less than 10% of your calories from saturated fats.
Reduce calories from solid animal fats with plant oils when possible.
Prioritize seafood , lean meats, poultry, eggs, legumes , nuts, seeds, and soy products over red and processed meats as sources of protein.
What Does 100% Of Your Daily Value Of Cholesterol Look Like
Its no secret that eating fatty foods raises your bad cholesterol level, also known as LDL. An elevated LDL clogs up your arteries and makes it difficult for your heart to do its job. Potentially, it could lead to heart disease.
The USDA recommends consuming no more than 300 mg of cholesterol a day. While a deep-fried Twinkie at the county fair is an obvious no-no, other high cholesterol culprits may be sneaking into your diet. Check out what that number looks like in terms of everyday food items.
Warning: you may need to revise your grocery listand your eating habits!
The USDA recommends no more than 300 mg of cholesterol a daybut thats not a number you should strive for. Saturated and trans fats are not part of a balanced diet. You should limit them as much as possible.
Replace saturated and trans fats with healthy fats, such as those found in mono- and polyunsaturated fat food sources. For example, cook with olive oil instead of butter. Drink fat-free milk instead of whole. Eat more fish and less red meat.
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Is Dietary Cholesterol Harmful
Research has shown that dietary cholesterol does not significantly impact cholesterol levels in your body, and data from population studies does not support an association between dietary cholesterol and heart disease in the general population .
Though dietary cholesterol can slightly impact cholesterol levels, this isnt an issue for most people.
In fact, two-thirds of the worlds population experience little or no increase in cholesterol levels after eating cholesterol-rich foods even in large amounts .
A small number of people are considered cholesterol non-compensators or hyper-responders and appear to be more vulnerable to high-cholesterol foods.
However, hyper-responders are thought to recycle extra cholesterol back to the liver for excretion .
Dietary cholesterol has also been shown to beneficially affect the LDL-to-HDL ratio, which is considered the best indicator of heart disease risk .
While research shows that its unnecessary for most people to avoid dietary cholesterol, keep in mind that not all cholesterol-containing foods are healthy.
Here are 7 healthy high-cholesterol foods and 4 to avoid.
Here are 7 high-cholesterol foods that are incredibly nutritious.