What Are Saturated Fats
Saturated fats are generally solid or waxy at room temperature and are most often found in animal products and tropical oils. The following foods contain saturated fats:
- Fatty cuts of beef, pork, lamb, veal, and the skin of poultry.
- Hot dogs, bacon and high-fat luncheon meats, such as salami and bologna.
- Full fat and processed cheeses, cream cheese.
- High-fat dairy products, such as whole milk, cream, half and half, butter and sour cream.
- Lard, bacon fat, sauces and gravies made from animal fat.
- Most fried foods and fast foods.
- Tropical oils – palm, palm kernel and coconut.
- Baked goods made with lard, butter or tropical oils.
What Diet Is Best For Lowering Cholesterol
Studies have found that plant-based diets lower cholesterol levels more effectively than other diets. In 2017, researchers reviewed 49 studies that compared plant-based diets with omnivorous diets to test their effects on cholesterol. Plant-based diets lowered total cholesterol, LDL, and HDL levels when compared to omnivorous diets. Low-fat, plant-based regimens typically reduce LDL levels by about 15 to 30 percent.;
Some;recommendations for lowering cholesterol still include consuming chicken and fish. However, a number of studies have shown that heart disease patients who continue to eat these foods still tend to get worse over time. Those who adopt a low-fat, plant-based diet, get daily exercise, avoid tobacco, and manage stress;have the best chance of;reversing heart disease.
Other Tips On High Cholesterol Foods
You may eliminate a bunch of high cholesterol foods and get onto a low cholesterol diet and stick with it religiously, only to sabotage yourself through things that you dont typically think of as food.
Drinking alcohol is a classic example of this. Many people tend to leave their alcohol consumption out of their diet tracking.
This is a mistake, especially if youre trying to restrict your cholesterol intake.
Once again moderation is key with things like alcohol.
Many studies have showed moderate alcohol consumption has a positive effect on cholesterol levels, but binge drinking and excessive consumption has the opposite effect and puts you at greater risk of a vast number of health problems.
Moderate consumption according to many experts is around one glass of wine per day, maximum.
With careful planning its relatively easy to significantly reduce the amount of cholesterol you take in, while still being able to enjoy your favorite high cholesterol foods in moderation.
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Why Is There Good And Bad Cholesterol
Cholesterol is a powerful building block in our body.
It is composed of a waxy substance that helps makeup cell walls, absorb vitamins and minerals, and regulate hormones.;
We need cholesterol to live optimally.;
In fact, the body makes cholesterol on its own due to the high demand for this molecule in our body.
Cholesterol often acts as a transporter.;
There are two main types of transportation that cholesterol can do.;
The first is from the liver to the bloodstream.;
This pumps healthy building blocks to the body to help build healthy cells.;
LDL cholesterol is the type that carries cholesterol throughout the body.
It transports nutrients from the liver to the cells in the body.
Elevated LDL cholesterol is associated with an increased risk for cardiovascular disease.;
HDL cholesterol acts as a transporter from the cells back to the liver.;
This type of cholesterol is often thought of as the clean up crew.;
Because it is transporting cholesterol and excess molecules back to the liver to be excreted via bile acids, HDL is beneficial.
Apples: Rich In Fiber And Beneficial Antioxidants
As with beans, apples are an excellent source of LDL-lowering soluble fiber, primarily pectin. Research published in December 2014 in the;European Journal of Nutrition;also shows that eating an apple a day can slow the oxidation of LDL cholesterol. This health benefit comes thanks to antioxidant polyphenols found primarily in apple skin .;Antioxidants;are important because inflammation and;plaque buildup in the arteries;are more likely to occur when LDL cholesterol interacts with free radicals and becomes oxidized.
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Prepare Your Food A Little Differently
Its not only what you eat its how you eat it. Just as you can change what you buy in the grocery store, you can also choose healthier ways to make your food that help lower your cholesterol naturally. For example:
- Trim fat and remove the skin when cooking meat or fish. This helps you get the protein while reducing fat intake.
- Focus on boiling, broiling, baking, poaching or grilling. These are better methods of preparation than deep frying or breading, which can bring in extra fat.
Apples Citrus And Berries
Fruit is included as part of any heart-healthy eating pattern, and for good reason. Many fruits are rich in vitamins, minerals, dietary fiber, and antioxidants. Pectin, a specific type of soluble fiber found in many fruits, including apples, citrus fruits, and berries, helps lower cholesterol in part by decreasing the amount of cholesterol made by the liver.
One small clinical trial of 40 adults found that those who ate two apples per day for eight weeks had lower LDL and total cholesterol levels compared with the control apple beverage.
Antioxidant compounds called polyphenols found in these fruits also provide anti-inflammatory effects that may reduce your risk of heart disease by lowering LDL cholesterol and preventing it from being oxidized.
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Add Plant Stanols Or Sterols
Include 2 grams of plant stanols or sterols per day. This may help lower your LDL cholesterol. Stanols and sterols are found in fortified foods or supplements. To add these in your diet you can:
Add foods fortified with stanols and sterols. Ask your dietitian for more information.
Include daily supplements such as CardioSterols or Cholestoff capsules and Benecol chews.
Starches Grains And Legumes
Make half of your grains whole grains. The amount you need each day depends on your age, gender and calorie needs.
- Choose low-fat baked goods , brown rice, whole-grain pasta, corn, baked potatoes, dried peas and beans, whole-grain breads and cereals.
- Limit pies, cakes, pastries, muffins, doughnuts, croissants, quick breads, cookies, crackers, granola, chips, fried foods.
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Triglycerides In Your Blood
In addition to cholesterol, your blood also contains a type of fat called triglycerides, which are stored in your bodys fat deposits. Hormones release triglycerides to make energy between meals.;
When you eat, your body converts any extra energy it doesnt need right away into triglycerides.
Like cholesterol, your body needs triglycerides to work properly. However, there is evidence to suggest that some people with high triglycerides are at increased risk of heart disease and stroke.;
If you regularly eat more energy than you need, you may have high triglycerides .;
Cut Excess Saturated Fat
Sometimes a small change can make a significant difference. Although this is based mostly on clinical experience, simply eliminating extra liquid saturated fat may normalize LDL levels.7 That means eliminating MCT oil and butter in coffee, fat bombs, or other keto treats.
Some people may find that limiting their saturated fat intake to whole foods is all it takes to improve LDL levels.
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Use Alcohol In Moderation
When used in moderation, the ethanol in alcoholic drinks increases HDL and reduces the risk of heart disease.
A study of 18 adult women found that drinking 24 grams of alcohol from white wine daily improved HDL by 5%, compared to drinking equal amounts of white grape juice .
Alcohol also improves reverse cholesterol transport, meaning cholesterol is removed from blood and vessel walls and taken back to the liver. This reduces the risk of clogged arteries and heart disease .
While moderate alcohol intake reduces heart disease risk, too much alcohol harms the liver and increases the risk of dependence. The recommended limit is two drinks daily for men and one for women .
12 drinks per day may improve HDL cholesterol and reduce the risk of clogged arteries. However, heavier alcohol use increases heart disease risk and harms the liver.
Eat Plenty Of Avocado
An avocado a day keeps heart disease away. Despite its high fat content, this delicious fruit can improve blood lipids and make weight loss easier. A 2015 clinical trial published in the Journal of the American Heart Association indicates that eating one avocado daily as part of a moderate-fat diet may lower total and LDL cholesterol and boost cardiovascular health without affecting good cholesterol levels.
This fruit is loaded with fiber, antioxidants and monounsaturated fats. These nutrients support cardiovascular function and overall health. Soluble fiber, for example, binds cholesterol in the GI tract and eliminates it from your body. According to the National Lipid Association, eating 5 to 10 grams of fiber daily can lower bad cholesterol levels by up to 11 points.
A large avocado boasts 13.5 grams of fiber, which is more than half of the daily recommended intake, and also provides 19.7 grams of monounsaturated fat milligrams per deciliter and 221 milligrams of omega-3 essential fatty acids. Compared to other fruits, it’s lower in sugar and carbs, so it doesn’t cause insulin spikes. Thanks to its high fiber and fat content, it keeps you full longer and curbs hunger.
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Fruits Along With Berries
The benefits of fruits for a healthy heart cannot be counted on fingers. Yes, it does a lot more than you would believe it can.;
Rich in soluble fibers, fruits curb the urge to eat more.;
One such fiber, pectin is linked with low LDL cholesterol levels and is profusely found in citrus fruits. For instance, grapes, strawberries, apples, and pears.;
Moreover, theyre full of flavonoids, a compound is known to bring down the rate of inflammation.;
Work In Some More Movement To Your Daily Tasks
Do you need to start running every day? Do you need to join a gym or buy a bunch of home fitness equipment? If you want to, go ahead! But there are many other choices, and finding a routine that works for you is whats most important.
Ideally, you want to aim for at least 2.5 hours of moderate physical activity every week. You can break that up however you like. You might focus on doing something every day, or you could dedicate yourself to just a few days per week. The key is to just get started.
For example, do you usually take the elevator? Take the stairs instead. Do you walk your dog every day? Go a little farther than usual, or walk at a faster pace. Need to go shopping? Park farther away than you normally do. Catching up on your favorite TV series? Try stretching, dumbbells or kettlebells while youre watching rather than just sitting on the couch. Also look for chances to bring motion into your daily life, such as walking while you talk on the phone.
If youre feeling good, work up to more intense physical activity, like lap swimming, jogging or hot yoga. Dont overexert yourself, but remember that regular and consistent exercise has benefits beyond managing your cholesterol. It also helps reduce blood pressure and builds your overall physical, mental and emotional well-being.
Even if you just go a little farther or a little faster than you usually do, that extra activity will be a big step in the right direction for your health.
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Limit Bad Fats And Cholesterol
Research shows that there isn’t really a link between how much fat you eat and your risk of disease. The biggest influence on your risk is the type of fat you eat. Two unhealthy fats, including saturated and trans fats, increase the amount of cholesterol in your blood cholesterol and increase your risk of developing heart disease. However, two very different types of fat monounsaturated and polyunsaturated fats do just the opposite. In fact, research shows that cutting back on saturated fat and replacing it with mono and polyunsaturated fats can help lower the level of LDL cholesterol in your blood.
Foods To Lower Ldl Cholesterol And Raise Hdl Cholesterol
Low-Density Lipoprotein cholesterol, as we all know, if exceeded, can block the artery walls.;
And conventionally known as the good cholesterol, HDL does the job of absorbing cholesterol and sending it back to the liver.;
Thereafter, the liver flushes it from the body.;
Hence, it has all the means and rights to be called healthy cholesterol that combats bad cholesterol aka LDL effectively.
HDL being less than 40 mg/dl for men and below 50 mg/dl for women is a matter of concern.
People with such dropped levels need an immediate HDL boost in their blood.;
On the other hand, a high LDL needs to be lowered down ASAP to prevent cardiac arrest.;
So, why not fill your plate with an overall nutritious heart-healthy diet?
Lets find out how to lower LDL cholesterol and go through the below-listed food sources that can lower LDL cholesterol and up HDL in the long run.
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What Is Insoluble Fiber
Insoluble fiber is generally referred to as “roughage.” Insoluble fiber promotes regularity, adds bulk and softness to stools, helps with weight regulation and helps prevent many gastrointestinal disorders. Good sources on insoluble fiber include:
- Wheat bran and whole wheat or grain bread/bread products, pasta, cereal and crackers.
Limit Saturated Fat Dietary Cholesterol And Avoid Trans
Saturated fat is found in fatty meats such as beef and pork, whole milk, cheese, heavy cream, coconut oil, butter, fried foods, egg yolks and baked goods. Trans fat is found in shortening, stick margarine, frozen pizzas and donuts. Many of the foods rich in saturated and trans fats are also high in dietary cholesterol. Some helpful tips to lower saturated fats, trans fat, and cholesterol are:
Eat no more than 6 ounces of lean meats or poultry or fish each day.
Choose skim or low-fat dairy products .
Use liquid oils instead of solid fats .
Add beans, soy products and nuts to your diet.
Limit foods which contain partially hydrogenated oils.
Limit egg yolks to 4 per week.
Avoid liver and other organ meats.
Limit shrimp to 3-5 ounces per week.
Try to limit saturated fats to about 13 grams per day or less and trans fats to 2 grams a day or less.
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Shrimp: Another Ambiguous High Cholesterol Food
Like eggs, shrimp is one of those controversial high cholesterol foods many doctors advise patients to stay away from it, but there have been studies now which indicate its not actually bad for you despite the high cholesterol content.
Shrimp is often thought of as being relatively healthy compared to many meat options because of its low fat content.
But despite being relatively low in fat, shrimp is certainly high in cholesterol. Studies have indicated that shrimp is not a hazard for high cholesterol patients because while it raises bad cholesterol, it simultaneously raises good cholesterol so the effects cancel each other out.
That said, having a high level of cholesterol overall is not recommended. If youre a shrimp fan youre best to discuss with your doctor whether its okay for you to continue eating shrimp otherwise youre best to just avoid it.
Start A Healthy Plan And Make A Delicious Recipe
One of the best ways to reduce or prevent high cholesterol is to cut back on the foods that cause it. Those include trans fats, often listed as partially hydrogenated oil on cookie and cracker packages, and saturated fats, found mostly in meat, cheese and butter. To replace those foods, eat more high-fiber plant foods and heart-healthy fats the foods known to lower cholesterol. We list seven of these superfoods below. If overhauling your entire diet sounds too hard, try making just one change per week to make healthy changes that stick.
Week 1: Opt for oats for breakfastOats just might be the perfect way to start your day. They energize you, keep you regular and have more soluble fiber the kind that kicks out bad LDL cholesterol than any other grain. You dont even have to cook them see below for the easiest recipe ever. Other good grain choices are oat bran, barley and whole grains in general.
Week 2: Add an apple a dayApples are high in pectin, another type of soluble fiber that lowers LDL cholesterol. Strawberries, blueberries, grapes and oranges also pack loads of pectin and other nutrients that give them their vibrant colors, so load up.
Week 4: Have a handful of nutsSnacking on a small handful of walnuts, almonds, peanuts, hazelnuts or pistachios every day can lower bad cholesterol by about 5 percent, studies show. The unsaturated fats in nuts are good for your heart too, unlike the saturated or trans fats in salami, cheese and many crackers.
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Which Foods Can Lower Cholesterol The Most
Rather than focusing on one or two foods to lower cholesterol, including several foods that lower cholesterol in different ways is more beneficial. The main dietary components of a heart-healthy diet include plenty of fruits and vegetables, whole grains instead of highly refined ones, lean protein, and healthy fats instead of saturated and trans fats.
Additionally, consuming foods or supplements fortified with plant sterols and stanols can help lower cholesterol.
Foods That Lower Your Cholesterol
Some foods can actively help to lower your cholesterol and they all work in different ways. Try to include these foods in your meals whenever you can:
1. Oats and barley
Eating whole grain foods reduces your risk of heart disease. Oats and barley are extra special because they are high in a type of soluble fibre called ‘beta glucan’. Beta glucan helps to lower ‘bad’ LDL cholesterol in your blood2,3.
Tip: Flavoured oat products like ‘Quick Oats’ often contain added salt and/or sugar. Choose products that contain 100% oats as they’re closest to how theyre found in nature.
2. Vegetables and fruit
Eating a variety of colourful vegetables and fruit everyday can help protect you against heart disease, stroke and some cancers4,5. Many vegetables and fruit are high in soluble fibre which helps to reduce the absorption of cholesterol and lower ‘bad’ LDL cholesterol in your blood.
Tip: Leave the skins on vegetables like pumpkin, kmara and carrot to maximise your intake of fibre. Use orange and lemon peel in dressings and sauces.
3. Foods rich in heart-healthy fats
Eating plenty of foods that contain heart-healthy mono and poly-unsaturated fats increases the levels of ‘good’ HDL cholesterol in your blood.;
These foods contain heart-healthy fats.
- Vegetable oils and spreads
Eating these foods instead of foods high in saturated fat improves your cholesterol. Itll reduce your risk of heart disease too6.
4. Legumes and beans
6. Soy products
7. Plant sterols
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