Control High Levels Of Bad Cholesterol With A Healthy Diet
Bad cholesterol (LDL) that builds up in the arteries is one of the main risk factors for heart disease. The problem can develop without causing any symptoms. Failure to control high levels of bad cholesterol can therefore have serious consequences.
What Causes High Cholesterol? Can you control it by watching your diet, for example?
While many cases are due to genetics, dietary changes are your biggest tool for regulating cholesterol levels.
What is cholesterol?
Cholesterol is a fatty substance that we need to live. In addition to forming part of the cell membranes, it is also the starting material for various hormones, bile acids, vitamin D and other essential substances.
Cholesterol mainly comes from the organs such as the liver and intestine. Also, your body absorbs animal cholesterol from your daily diet.
When cholesterol builds up on the artery walls, the area becomes inflamed. As a result, the formation of plaque is stimulated. This is responsible for conditions such as atherosclerosis. Such problems are also linked to:
- heart attacks
- strokes
- Liver and kidney problems
Risk Factors
There are many cases of high levels of bad cholesterol due to genetic causes. As a result, the condition can affect several members of a particular family, or parents can pass it on to their children. In such cases , the body ‘ produces’ more cholesterol than it needs. Subsequently, cholesterol levels are difficult to control.
Other related causes include, for example:
- Bad dietary habits (diet high in saturated fats and sugars, among other things)
- Obesity or diabetes
- The use of tobacco
- Sedentary Lifestyle
A diet to regulate high levels of bad cholesterol
So, in order to develop a good diet for controlling high levels of bad cholesterol, we need to remember some basic factors:
- The age of the patient.
- His/her current state of health (whether there are other illnesses, for example).
- The patient’s weight and possible metabolic disorders.
Taking these factors into account, we must then base our diet on varied and healthy food. The nutrition these foods provide must meet the needs of the body.
At the same time, the diet should limit the use of certain animal products. When consumed in excess, these products can increase LDL.
Food to Avoid
- Red meat
- High-fat cheeses
- Baked products
- Prepackaged or fried foods
- Foods containing hydrogenated oils or fats
- Sugar and candy
Recommended Foods For Lowering Cholesterol
- Whole grains (oats, barley, rice)
- Legumes (beans, peas, lentils)
- Fruit and vegetables
- Unsaturated fats (olive oil, avocado oil, seeds and nuts)
- Food rich in omega 3 fatty acids and oily fish
- Lean meat (chicken or turkey)
Recommended menu to regulate high levels of bad cholesterol
There are many menus available for people who need to control high levels of bad cholesterol. However, as we have mentioned before, a diet must meet the specific requirements of each individual.
Given that there are basic recommendations for lowering LDL , we would like to propose a balanced and delicious menu below.
Breakfast
- Oats with skimmed milk and fruit
- Black coffee
- Toast of wheat bread with extra virgin olive oil and, for example, tomato slices
Mid morning
- Slice of wheat bread with canned sardines
- pickles
- Roasted nuts (not fried, without salt)
Lunch
- Salad of brown rice with lentils
- Spanish mackerel escabeche
- A small piece of avocado
snack
- Natural fat-free yogurt with, for example, nuts or seeds
Evening meal
- Stir-fried or steamed vegetables
- A vegetarian burger (for example from lentils, quinoa or beans)
- A small piece of peach (optional)
Other Habits to Control Your Bad Cholesterol (LDL)
Your diet is key to controlling your bad cholesterol. However, you should also work on other habits to complement a healthy diet.
Exercise
For example, regular exercise prevents and fights hypercholesterolemia. Being active every day, or at least 3 times a week, reduces the effects of a sedentary lifestyle. This lifestyle is linked to high cholesterol.
Walking, jogging or practicing any kind of cardiovascular activity also help lower bad cholesterol.
Try to combine these activities with strength training.
Avoid tobacco
While tobacco use does not raise your LDL cholesterol levels, it does affect the production of good cholesterol (HDL). It disrupts the processes that help keep high cholesterol at bay. There are also other disadvantages of smoking.
Lose weight
Either way, a healthy diet and exercise are essential for achieving a healthy weight. Hence, we must be disciplined and strict to combat the harmful effects of being overweight or obese.
Have your recent results shown high cholesterol? Then watch out! While you may not feel unhealthy , your body can develop related illnesses. Try applying all our recommendations to your lifestyle today to fight your high cholesterol.
