High cholesterol is something that many people are facing today, and honestly, it can be a bit scary, when the doctor says your cholesterol level is high.
The first thing that comes to your mind is probably a confusion of why you are going to be eating now, it can feel confusing, because almost everything that taste nice seem to be bad for your heart.
But that should not bother you so much as managing cholesterol is not only about avoiding food, it is also about eating the right ones. The big point is that with small changes in your daily meals, you can really help your heart stay healthy.
Before we go into the foods to avoid and those to eat more, it is good to understand what cholesterol actually means below.
Cholesterol is a type of fat that is found in your blood. Your body needs it to make hormones, vitamin D, and help digest some foods. But when there is too much of it in your blood, it can build up in your arteries, which can block the flow of blood to your heart and brain, which is always the major cause heart attack and stroke.
There are two main types of cholesterol. The first one is LDL which is known as the low density lipoprotein, popularly called Bad cholesterol, while the second one is HDL which is known as the high density lipoprotein popularly called the good cholesterol.
LDL causes fat to build up in the arteries, while HDL helps remove cholesterol from your bloodstream. So, the aim is to lower LDL and increase HDL. And the food you eat can help you do that.
Now, at our website donzod.com we have carefully identified the foods you should avoid when you have high cholesterol, and also the food you should eat more, which can be seen below.
Foods to Avoid When You Have High Cholesterol
- Fried Foods
Fried foods are one of the worst things for high cholesterol. This include fried chicken, french fries, doughnuts, meat pie, and even some snacks. This is because, when you fry food in oil, especially hydrogenated or reused oil, it increases trans fats.
Trans fats raise bad cholesterol and lower good cholesterol. Instead of frying, try baking, steaming, or grilling your food. You will still get tasty meals without adding more unhealthy fats.
- Processed Meats
Things like sausage, bacon, and hot dogs may taste good, but they contain high levels of saturated fats and cholesterol. These meats also have preservatives and sodium, which can cause even more heart problems.
Eating them once in a while may not he harmful to you, but if you eat them often, it will surely affect your cholesterol levels badly. It is better and advised to replace them with lean proteins like chicken breast, turkey, or fish.
- Full Fat Dairy Products.
Cheese, butter, whole milk, and cream are rich in saturated fats. They can make your cholesterol levels go up quickly.
Try to switch to low fat milk, yogurt, or plant based alternatives like soy milk or almond milk. You might need some time to get used to the taste, but it will make your heart very much healthy.
- Baked Goods and Pastries.
Cakes, biscuits, and pastries are made with butter and margarine, which have trans fats. They also contain a lot of sugar and white flour, which can affect your weight and make cholesterol levels worse.
If you love baking, try using olive oil instead of butter and whole wheat flour instead of white flour. You can also reduce the sugar or replace it with natural sweeteners.
- Quick and Fast Foods
Burgers, pizza, fries, and all those quick take away meals are loaded with unhealthy fats, sodium, and calories.
Most of these foods are fried or made with cheese and sauces that are high in cholesterol. Eating fast food too much will make your cholesterol go up without you realizing it. Home made meals are always better because you know what you are putting inside your food.
Foods to Eat More Of When You Have High Cholesterol
Now that we have seen what to avoid, let us talk about the foods that can actually help lower cholesterol. These foods are not just healthy, they are also tasty if you prepare them well.
- Oats and Whole Grains.
Oats are like a miracle food for people with high cholesterol. They contain a fiber that helps absorb cholesterol from the blood. You can eat oatmeal for breakfast or add oats into smoothies and pancakes.
Whole grains like brown rice, barley, and whole wheat bread are also very good. They keep you full and control your cholesterol at the same time.
- Fruits and Vegetables
Fruits like apples, oranges, bananas, berries, and pears are full of fiber and vitamins. The fiber helps remove bad cholesterol from your body.
Also, fruits are naturally sweet, so they can help reduce your craving for sugary snacks. Try to eat them fresh, not as juice, because juice sometimes contain added sugar.
Vegetables on the other hand, are low in fat and high in fiber, which makes them perfect for your heart. Green vegetables like spinach, broccoli, kale, and lettuce are very helpful.
They also give you vitamins that make your body stronger. You can eat them raw in salads or cooked with a little olive oil. Just avoid frying them.
- Legumes
Beans, lentils, and peas are full of protein and fiber. They make you feel full and reduce the need for meat. Eating them at least three times a week can help lower your LDL cholesterol. Try cooking beans with little oil and less salt.
- Fish
Fish is one of the best sources of good fat. Oily fish like salmon, mackerel, sardines, and tuna contain omega 3 fatty acids, which help reduce bad cholesterol and raise good cholesterol.
Try to eat fish two or three times a week. Just avoid frying it, because that destroys the good fats.
- Olive Oil and Nuts
Instead of using butter or margarine, cook with olive oil. It contains monounsaturated fats that help lower LDL and increase HDL. It also gives a nice flavor to your food.
On the other hand, Nuts like almonds, walnuts, and peanuts are full of healthy fats and fiber. Eating a handful daily can help improve your cholesterol. But make sure do not eat too much, because they are also high in calories.
- Avocado and Green Tea
Avocados are another good source of healthy fats. They are creamy, delicious, and very good for the heart. You can add them to your salad or spread them on bread instead of butter.
Green tea contains antioxidants that can help lower cholesterol. Drinking a cup or two daily can be good for your heart. It is also better than sugary drinks or soda.
Tips On How To Manage High Cholesterol
Eating right is the first step, but there are also other things that can help. Try to exercise regularly, even if it is just walking for 30 minutes daily.
Also, avoid smoking and reduce alcohol intake. Try to also drink enough water and sleep well. Make it a lifestyle, and you will start seeing changes after a while.
Do not forget that cholesterol control is not about starving yourself or cutting everything out. It is about making smarter choices. Sometimes, it is okay to enjoy your favorite meal, but just make sure it is not every day.
Conclusion
High cholesterol is not a death sentence as some people see it as, with the right choices of foods, you can lower it naturally and protect your heart.
Avoid fried, processed, and fatty foods, and eat more of oats, fruits, vegetables, fish, and healthy fats.
It is not always easy at first, but your body will feel the difference if you continue to eat the right food for a while.
Always remember that what you eat today can decide how strong your heart will be tomorrow, so, endeavor to start making small changes now, because what you eat today will determine your heart’s health tomorrow, or in the future.
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