People who have a history of high cholesterol levels or a family history of this may need a low cholesterol diet. Cholesterol is a waxy type substance that can be found in fats found in …
Written by: vikas yadav
Published on:
People who have a history of high cholesterol levels or a family history of this may need a low cholesterol diet. Cholesterol is a waxy type substance that can be found in fats found in the bloodstream.
Higher cholesterol levels have been linked to an increased risk of cardiovascular disease, heart disease, stroke, heart attacks, and diabetes.
There are two types of HDL and LDL cholesterol. HDL is a high-density lipoprotein and is considered the good cholesterol to have. In higher numbers, this helps prevent heart disease. LDL is low-density lipoprotein. It is responsible for clogging our arteries and causing plaque that is deposited in blood vessels. The plaque can break loose and travel to some of our vital organs.
This can cause heart attacks and strokes. Blood cells can adhere to plaque in the arteries. This results in a blood clot. The clots break loose and travel through the circulatory system causing strokes and pulmonary embolism.
As you can see, cholesterol is something we should know and consult with medical professionals. This way we can learn what our cholesterol level is during routine physical exams. These levels should be checked more frequently if higher levels than normal are found. This can be controlled and improved with diet, exercise and prescription medications if necessary.
Cholesterol is found in two different ways in the body. It is produced by the body naturally to produce certain aspects of the cell membrane. They also help in the production of hormones by the body. Cholesterol can be ingested in some of the foods we eat. This is something we can control if dietary changes are made.
Lowering cholesterol By diet
Foods that contain cholesterol include meats, fish, chicken, eggs and dairy products. Red meat and those high in fat have much higher cholesterol values than chicken or lean fish. Cholesterol can also be found in cooking oils, butter and other fats that are used for cooking and that are animal by-products.
There is no cholesterol in foods that come from plants such as whole grains, fruits, and vegetables. Therefore, a low cholesterol diet should include larger portions of fruits, vegetables, and whole grains while limiting the amount of meat. Lean chicken and fish can be eaten on a low cholesterol diet, however, red meats, shellfish, cheeses, whole milk, eggs, butter, and certain shortening and oils should be eaten in very limited quantities.
Studies have been conducted to reduce cholesterol levels. This was demonstrated by increasing the amount of soluble beta-glucan fiber in our diet and will greatly reduce the amount of LDL or bad cholesterol in our bloodstream. Foods that are rich in this type of soluble fiber include most fruits, except bananas and grapes, raw vegetables such as carrots, lettuce, cabbage, tomatoes, peppers, and cucumbers. Cooked vegetables also help, but the cooking process reduces the amount of fiber that vegetables or fruits contain.
It has been shown that oat bran also helps reduce cholesterol levels. Studies show that adding 3 grams of oats or oat bran to the diet per day will reduce cholesterol levels by up to 24%. This amount is equivalent to a bowl of oatmeal per day. This is a fantastic way to reduce cholesterol levels with a very little adjustment to the current diet.
Niacin has also been studied for its ability to reduce cholesterol levels. Holistic professionals have advocated taking niacin supplements to reduce the level of cholesterol. Studies have shown some successes with this method, however, there are some side effects that accompany the taking of niacin, such as redness of the face and skin that may not be acceptable to some people.
Cholesterol reduction can be improved simply by changing our diets. Simply remembering to reduce dietary fats, such as the foods listed above and add oat bran to your diet, can greatly reduce the chances of suffering the consequences that high cholesterol can cause. This includes conditions such as heart disease, cardiovascular disease, pulmonary embolism, liver disease, and stroke.
Hi this is vikas I am a certified acsm personal trainer and nutritionist in the past for 8 years. Now I am a fitness blogger and write articles on fitness and I hope you spread love to our blog.
