Foods To Eat To Lower High Cholesterol

Foods To Eat To Lower High Cholesterol – Eating the right foods is important for people watching their cholesterol, but it can be challenging if you crave certain favorite foods. These simple food swaps can help.

Lowering cholesterol requires serious lifestyle changes, especially when it comes to diet. For many people, the “bad for you” list looks like a list of favorite foods, like bacon, hamburgers, fries, and candy, that are hard to give up.

Foods To Eat To Lower High Cholesterol

Foods To Eat To Lower High Cholesterol

But smart food choices are essential to naturally lower cholesterol, which in turn reduces the risk of heart attack. A study published in April 2021 in the journal BMC Medicine found that the risk of cardiovascular disease was higher in those who consumed a diet high in processed sugar, low-fiber butter and bread, and low in fruits and vegetables.

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“Your genetics play a big role in your cholesterol levels, but so do other factors, including diet, and the foods you eat can help lower them,” says Harvey Kramer, MD, a cardiologist at Danbury Hospital in Connecticut.

Replacing red meat with fish—especially fatty types, such as salmon, tuna, mackerel, and trout—may contribute to lower total cholesterol levels overall, says Sue Gebo, RD, of Wesleyan University in Middletown, Connecticut. Oily fish has an advantage because it contains omega-3 fatty acids, which have been shown to reduce the risk of heart disease or stroke.

Scallops are a very healthy substitute because they have the least fat of all seafood, so you’ll also save on calories. Plus, Gebo adds, “It has a rich texture and a very satisfying flavor, especially when grilled.”

Fiber-rich vegetables are great for lowering cholesterol, so salads are fine—that is, as long as you don’t top them with croutons, which often contain unhealthy fats and highly processed carbohydrates. Instead, try adding heart-healthy nuts to your salad.

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,  shows that regular consumption of nuts helps lower blood cholesterol levels. These effects are consistent even when the amount, type, and duration of nut consumption vary. The reduction affects total cholesterol, along with changes in HDL (“good”) and LDL (“bad”) cholesterol levels.

When it comes to nuts, walnuts are heart-healthy, especially for low cholesterol because they are rich in polyunsaturated fatty acids, a healthier type of fat. Walnuts also contain fiber that has been shown to reduce the risk of heart disease.

A fluffy, perfectly formed croissant looks delicious in the bakery, but a layer of flour and butter is a big mistake if you’re watching your cholesterol. Butter is rich in saturated fat, which can raise cholesterol levels. In contrast, a whole grain English muffin is not only lower in saturated fat, but also adds about 4 grams of heart-healthy fiber. These changes will allow you to follow the American Heart Association’s recommendations to include more whole grains in your diet, which contain dietary fiber and other nutrients. This will help you lower your cholesterol.

Foods To Eat To Lower High Cholesterol

For a healthy topping, you can add peanut butter if you like; This spread contains dietary fiber and heart-healthy fats. Or try to save the fruit – just watch the amount of added sugar.

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If you’re a chocoholic trying to stick to a heart-healthy diet, go for the dark stuff. While milk chocolate contains saturated fat that can raise LDL, dark chocolate skips most of the fat. Research has shown that dark chocolate can lower your total cholesterol levels as well as LDL. Although dark chocolate contains moderate amounts of saturated fat, it also contains high levels of flavanols, which are thought to help protect the heart.

Cocoa butter contains oleic acid, a healthier monounsaturated fat like olive oil. In a study of postmenopausal women with high cholesterol levels published in June 2019 in The American Journal of Clinical Nutrition

Participants saw reductions in total cholesterol and LDL cholesterol levels after five weeks of a diet rich in oleic acid.

Just make sure the dark chocolate you choose has 70 to 80 percent cocoa, suggests Chauncey Crandall, MD, a cardiologist at Good Samaritan Medical Center in West Palm Beach, Florida.

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You probably already know to skip the chips in favor of veggies like celery and carrot sticks, but what’s the best dipping option? Hummus, made with chickpea puree and heart-healthy olive oil, is equally delicious and packed with fiber and protein, unlike cream-based dips that are high in saturated fat.

Chickpeas also contain a substance called sitosterol, which can help lower blood cholesterol levels by interfering with the body’s absorption of cholesterol. When it comes to choosing hummus, avoid brands with lots of additives, including excess sodium or saturated fat.

If you’re a purist, you probably don’t like ground turkey, even in a burger. But lean turkey — which typically contains 7 percent fat, compared to the 20 percent fat content of 80 percent lean beef — is easy to hide. The less saturated fat, the less harmful it is to your cholesterol levels. Better yet, “No one can tell the difference,” says Gebo, who uses ground turkey all the time to make chili.

Foods To Eat To Lower High Cholesterol

Ground turkey is also a great substitute for beef in dishes like meatballs or meatballs. You can also use ground chicken, which has the same nutritional value, but a slightly different taste.

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French fries are packed with fat, so they’re a good food to skip when you’re watching your cholesterol. Avoid ordering fries at restaurants whenever possible, opting for baked potatoes instead. You can also make it at home, where you can control its preparation, including adding moderate amounts of heart-healthy fats like olive oil.

If you’re deciding between white potatoes and sweet potatoes, you should know that both are nutritional powerhouses, offering nutrients like fiber, potassium, and vitamin C. Regular potatoes have more potassium, while sweet potatoes have more fiber. Whether you choose one or the other, both are good choices. Cholesterol is a wax-like substance secreted by the liver that performs several bodily functions such as maintaining cell and tissue membranes necessary for hormone production and aiding in bile secretion. It is abundant in many types of animal products. However, if the cholesterol level is too high and clogs the body, then it can prevent the system from working normally. Cholesterol does not dissolve in water, but is transported by lipoprotein molecules that carry cholesterol, a fat-soluble vitamin in the blood.

There are different types of lipoproteins such as low-density lipoprotein (LDL) or bad cholesterol, and high levels of LDL lead to cholesterol deposits in blood vessels that can cause strokes, heart attacks and atherosclerosis. While high-density lipoprotein (HDL) or good cholesterol helps remove clogged cholesterol from blood vessels and avoid the risk of heart disease.

Some of the factors that contribute to increased cholesterol levels include poor eating habits, unhealthy lifestyle, heredity and certain medications.

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Changing your diet and choosing the right kind of food can help you lower your cholesterol and improve your lipid profile. Different foods work to lower LDL cholesterol in different ways, including adding soluble fiber to the diet that binds cholesterol and its precursors in the gut and removes them from the body before circulation.

Monounsaturated fatty acids and polyunsaturated fatty acids in food reduce bad cholesterol and increase good cholesterol. Some phytonutrients, plant sterols and stanols prevent the system from absorbing cholesterol.

Avocados are packed with incredible amounts of nutrients and are a very rich source of monounsaturated fats. These healthy fats help lower LDL or bad cholesterol and increase HDL or good cholesterol.

Foods To Eat To Lower High Cholesterol

Lentils or legumes are a group of plant foods that contain large amounts of folic acid, iron, phosphorus, potassium and fiber. Replacing refined grains with lentils reduces the risk of heart disease and balances cholesterol levels.

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Dark chocolate contains cocoa powder as the main ingredient. Rich in polyphenols such as catechins and procyanidins, continuous intake of these polyphenolic compounds protects LDL cholesterol in the blood from oxidation. However, you should consume dark chocolate with a cocoa content of eighty percent or more.

Garlic contains a number of powerful plant compounds. Allicin, one of the main compounds in garlic, helps lower LDL cholesterol and regulate blood pressure.

Tea contains many heart-healthy nutrients. It consists of catechin and quercetin, both of which are powerful antioxidants. The intake of this bioactive component helps balance cholesterol levels. Quercetin also helps blood vessel function and reduces inflammation. You may have heard that eating certain foods is bad for your health because it increases the fat content in your body and increases the chances of a heart attack, for example fast food. The same goes for foods that are good for you, for example, cholesterol-lowering foods help you maintain low-density lipoprotein (LDL) levels and lose weight.

Eating at least 15g of soy per day can help you lower your cholesterol by 6%. Examples include soy, soy milk, and tofu. Other health benefits of soy foods are a source of omega-3, fiber and protein.

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