How to lower cholesterol with food, what you need to know
If you have been told by your GP to lower your cholesterol you may have been encouraged to eat foods to help reduce this. Do you know which foods lower cholesterol? I didn’t before I began researching so I hope this helps you.
Why should we lower cholesterol?
Reducing cholesterol becomes ever more important as instances of heart disease, stroke, and deaths from ignoring this problem rise higher and higher.
What we eat is a major factor in how high the cholesterol levels are in our bodies. Fried food, ice cream, chocolate, and other goodies are well-known and obvious causes of high cholesterol.
Let’s look at the positive side of the fight – what we should be eating and drinking in order to live a happy, healthy life and long one.
What is the problem with high cholesterol?
Having high cholesterol is like having a sneaky thief in your body. It quietly builds up plaque in your arteries, which can slow down or block blood flow. This can lead to chest pain or even heart attacks. High cholesterol often has no symptoms, so many people may not even know they’re at risk. Regular check-ups are important for catching high cholesterol early. The effects of high cholesterol are serious, and knowing your numbers can help you take action to protect your heart.
How Cholesterol Affects Your Heart
When it comes to the heart, cholesterol is a double-edged sword. While your body needs cholesterol to function, too much LDL cholesterol can lead to problems. When LDL cholesterol builds up in the walls of your arteries, it narrows and stiffens them—a condition known as atherosclerosis. This makes it harder for blood to flow, putting you at risk for heart attacks and strokes. Keeping your cholesterol in check through lifestyle changes can help maintain healthy cholesterol levels and reduce these risks.
Understanding Cholesterol Tests
Getting your cholesterol checked is a quick and simple process. A blood test called a lipid panel measures your total cholesterol, LDL, HDL, and triglycerides. Your doctor can help you understand what your numbers mean for you. Generally, a total cholesterol level of less than 200 mg/dL is considered desirable, while LDL should be less than 100 mg/dL. HDL levels of 60 mg/dL or higher are considered protective against heart disease. Knowing your numbers is the first step in managing your cholesterol levels.
Diet’s Role in Cholesterol Levels
The saying “you are what you eat” rings true when it comes to cholesterol. Diet plays a significant role in managing cholesterol levels. By choosing healthier fats and cutting down on saturated and trans fats, you can help lower your cholesterol. Foods like lean meats, nuts, and olive oil are good choices. Add more fibre-rich foods like oats, beans, and fruits, which can help lower LDL cholesterol. Watching your diet is a crucial part of lowering cholesterol naturally.
Exercise for Lowering Cholesterol Naturally
Exercise isn’t just good for your waistline; it’s great for your heart too! Regular physical activity can help raise your HDL cholesterol and lower your LDL cholesterol. Whether it’s a daily walk, a bike ride, or even gardening, any activity that gets your heart pumping is beneficial. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week. Remember, every step counts towards healthier cholesterol levels.
Medication and Cholesterol Management
Sometimes lifestyle changes alone aren’t enough to manage high cholesterol. If you’ve made dietary adjustments and exercised regularly without seeing a change, medication might be necessary. Statins are commonly prescribed drugs that can help lower LDL cholesterol. Your doctor will work with you to determine the best treatment plan based on your individual needs. Combining medication with healthy habits is often the most effective approach.
The Role of Genetics in Cholesterol
Genes can play a big part in your cholesterol levels. Some people have a genetic condition called familial hypercholesterolemia, which leads to high LDL cholesterol levels regardless of lifestyle. If high cholesterol runs in your family, it’s important to get tested and take necessary precautions. Understanding genetic factors can help you and your healthcare provider tailor a plan to keep your cholesterol in check.
Tips for Maintaining Healthy Cholesterol Levels
Keeping cholesterol levels healthy is a lifelong commitment. Here are a few handy tips:
- Eat a balanced diet with plenty of fruits, vegetables, and whole grains.
- Exercise regularly—find activities you enjoy to make it a habit.
- Avoid smoking and limit alcohol consumption; both can negatively impact cholesterol levels.
- Monitor your cholesterol levels through regular check-ups with your healthcare provider.
Remember, small changes can lead to big improvements!
Foods that lower cholesterol
The foods that lower cholesterol are many. Your family doctor can give you more advice and probably more specific advice for you but these tips should help.
Fruit and vegetables
Fruits and vegetables are a major one. At least five servings of fruits and vegetables every day will have a serious impact on lowering cholesterol.
Fruits and vegetables are a great source of what is known as soluble fibre. Soluble fibre is easily broken down when we eat it and becomes a sort of vehicle in our system that grabs and holds onto bad cholesterol and takes it away from us.
When you think of a serving, think of half a cup. Half a cup of berries, apples, oranges, grapefruit, cabbage, sweet potatoes, prunes – any of these, and many, many more.
They will serve you well as a source of soluble fibre and will faithfully chug through your system, cleaning out your veins and arteries so that your blood will flow smoothly and faithfully rather than form into clots and destroy you.
Beans
Beans are another great source of soluble fibre. There are all sorts of beans and all sorts of dishes to make beans out of.
Lima beans and kidney beans, for example, which taste good on their own or make the perfect garnish for a salad, are not only high in soluble fibre, they’re a great source of protein, too, or, in other words, are a great meat-substitute.
It’s important to think of cholesterol-reducing food as something healthy and delicious that’s filling you up, rather than focusing on what you’re missing in the form of desserts and fried foods.
The more you eat these fresh, natural foods, the more your body will desire them. The more it desires them, and the more you satisfy that desire, the more you’re guaranteed to seriously lower your cholesterol levels.
Nuts and dried fruits
It’s important to snack from time to time, and it’s just as important, when the time comes, to have a healthy snack on hand.
Nuts are a good source of healthy fat, but they must be eaten in moderation.
Raisins and other dried fruits are an intelligent option as well.
In these cases, it’s always best to find products low in sugar and salt. That way, even the foods that you snack on between meals will lower your cholesterol level.
Oats
Your mother made you eat oats and porridge for a reason. Oats are one of the best sources of soluble fibre known to man.
Oats are low in fat and high in the sort of carbohydrates that will give you an energy boost and carry you through the morning. And as they carry you through the morning, they are carrying away the fatty substance known as cholesterol from your insides.
In order for oats to be really effective, you’ll have to have at least three servings.
Fish
Substitute fish for chicken or beef as often as possible. Fish also has oils that are beneficial for lowering cholesterol.
Other healthy oils are olive, canola, peanut, and corn oils.
Tips before you change your diet
When starting any new diet, always consult your doctor. He or she will be able to ascertain your cholesterol level and plan with you the best way to go about lowering it.
Lowering your cholesterol can be a fun, exciting, uplifting experience, allowing you to enjoy life as it’s meant to be enjoyed by often partaking in the foods that come straight from the earth.
