A Good Diet For High Cholesterol – Cardiovascular disease is a leading cause of morbidity in both developed and developing countries. High LDL cholesterol and triglyceride concentrations and low HDL cholesterol concentrations are associated with a higher risk of cardiovascular disease. (1)
To maintain heart health; It’s important to eat foods that lower cholesterol and avoid foods high in cholesterol, which can cause inflammation and weight gain.
A Good Diet For High Cholesterol
When it comes to lowering high cholesterol naturally, you don’t have to strictly avoid all high-cholesterol foods. In fact, You can still eat foods that contain cholesterol regularly.
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It’s all about balance and balance – eating a combination of nutrients that fight inflammation and address the root of the problem; Avoid foods high in harmful cholesterol such as processed foods and alcohol.
Cholesterol is a wax-like fat found in all cells of the body. Our body uses carbohydrates, Cholesterol is needed to produce vitamin D, which is needed to break down fats and proteins, and hormones that protect bile salts. In addition, The brain and nervous system depend on cholesterol to make neurotransmitters like serotonin and dopamine.
Our bodies make the cholesterol we need, but we also get cholesterol from our food. If you have too much cholesterol, it can start to build up in your arteries and cause atherosclerosis, or hardening of the arteries.
Finally, High cholesterol levels cause problems with the heart and blood flow, leading to dangerous blood clots and inflammation that can lead to heart attacks and strokes. Having high cholesterol does not determine whether you are at risk of heart attack or stroke.
Foods That Can Help Lower Cholesterol
Other factors include smoking or Whether you have diabetes or not, your age including gender and race. (2)
According to the American Heart Association, most people don’t know their cholesterol is high because it usually has no symptoms. (2b) High cholesterol can cause dangerous deposits of cholesterol in the walls of your arteries, reducing blood flow through the arteries. It is chest pain (angina), It can lead to complications such as heart attack and stroke.
For decades, there have been government-mandated dietary recommendations to limit cholesterol intake to no more than 300 mg per day for healthy adults. However, Based on recent evidence, there are some serious challenges to this current dietary restriction; This led to discussions and finally preparation of national recommendations.
The truth is that not all foods high in cholesterol are bad for you. in fact, Some can even increase HDL cholesterol levels and improve cardiovascular health.
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The most important factor in distinguishing between high cholesterol foods and high cholesterol foods is inflammation. Foods that cause weight gain and inflammation should be eliminated from your diet to promote cardiovascular health.
According to the National Cancer Institute, they are the top foods for cholesterol among Americans: (3).
Interestingly, All of these high cholesterol foods do not have a negative effect on our total cholesterol levels. Foods that cause inflammation do the most damage and increase our risk of heart disease. (4) Poor quality animal products are highly inflammatory, as are toxic oils made using chemicals and solvents. alcohol, Sugar and caffeine are stimulants that the liver uses to produce more cholesterol, which increases inflammation levels.
Studies show that increased body weight is associated with high cholesterol and an increased risk of coronary heart disease. Therefore, Losing weight and cutting out foods that contribute to weight gain and inflammation can help lower your total cholesterol and LDL cholesterol levels. (4b) To lower LDL and increase HDL cholesterol levels, you should avoid the following foods.
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When kerosene undergoes hydrogenation, When it becomes a partially hydrogenated oil, This increases its level of trans fats. They are a group of fats that you want to avoid whenever possible because they are scientifically known to raise LDL cholesterol and lower HDL cholesterol levels.
Research shows that all fatty acids with one or more bonds in the trans configuration increase the LDL-to-HDL cholesterol ratio. (5) Other oils containing trans fatty acids are corn oil, safflower oil Contains soybean oil and vegetable oil.
Extensive research has explored the importance of snacks in the American diet. Assesses the rise of snacks and highly processed foods. Some studies show that 66 percent of the calories consumed by Americans come from packaged foods and beverages.
As the frequency and quantity of snacking and snacking increases, so does the frequency of consumption, leading to higher rates of obesity and higher cholesterol levels. (6) French fries, bread Avoid unhealthy snacks like fried foods and other packaged foods.
Foods That Lower Cholesterol Naturally
Dietary sugars cause obesity; Many chronic diseases and cardiovascular metabolic risk factors. More than 75 percent of packaged and processed foods in the US today contain some form of added sugar. Added sugars raise LDL cholesterol; Studies show that it is associated with raising triglycerides and lowering HDL cholesterol. (7:8),
This includes cookies, cakes, muffins noodles, This includes baked goods such as candies and other packaged foods with added sugar. Additionally, sugar-sweetened beverages can cause weight gain and inflammation, which can affect your cholesterol levels. It includes soda, juices, Energy drinks and other sugary drinks on the market today—all add to sugar addiction.
Recent studies have shown that processed meats are associated with increased mortality from cardiovascular disease and stroke. Evidence that eating processed meat increases the risk of heart health problems suggests that eating unprocessed meat has little to no association with cardiovascular disease. (9)
Bacon, sausage, Bologna Limit consumption of processed meats such as salami and hot dogs. Even those labeled “reduced fat” are high in calories and saturated fat. In addition, Processed meats are often high in sodium.
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Heavy alcohol consumption can raise your blood pressure and triglyceride levels, while moderate drinking (up to five grams per day) can reduce your risk of cardiovascular disease. Studies have shown that starting at 30 grams per day for women and 45 grams per day for men increases the risk of heart problems.
Condensed milk contains a wide range of fatty acids, some of which have a negative effect on cholesterol-rich lipoproteins. Saturated fatty acids such as lauric acid and myristic acid increase total plasma cholesterol, especially LDL. Studies have shown that replacing dairy with saturated and unsaturated fats can lower LDL cholesterol levels and reduce the risk of cardiovascular disease.
Recent randomized controlled trials have compared dairy fermentation with kefir and organic; It has been shown that it can be used to produce products with a more beneficial effect on plasma lipid profile, such as cultured yogurt. (11) A 2008 study showed that pasteurized yogurt lowered blood cholesterol by 5-9 percent. (12)
White bread tortillas Foods rich in refined carbohydrates, such as bagels and pasta, have a negative effect on your HDL cholesterol levels. Studies show that refined grains have a high glycemic index, and that consuming these carbohydrates significantly increases the risk of high cholesterol. (13),
Dinner Recipes For Lower Cholesterol That Support Healthy Aging
Reducing your intake of these types of carbohydrates can improve your HDL levels. high quality Choose sprouted breads and fruits.
Most of the cholesterol in the US diet comes from eggs and egg-based dishes, but research shows that egg consumption has little effect on LDL cholesterol and can actually improve HDL cholesterol levels. (14),
28 obese men between the ages of 40 and 70 were instructed to reduce their calorie intake by eating a low-carbohydrate diet. They were randomly assigned to eat three eggs per day (640 mg of cholesterol) or a cholesterol supplement. They were given free egg replacement for 12 weeks.
The intervention significantly reduced body weight. LDL and triglyceride concentrations were similar between the two intervention groups, but HDL cholesterol concentrations were higher in the egg-supplemented group. (15),
Foods That Lower Cholesterol
Eggs have so many health benefits that you can consume them without any worries.
Recommendations to reduce saturated fat intake are often interpreted as the need to eliminate beef or lower cholesterol levels.
However, consumption of lean beef and chicken significantly increased plasma levels of total, Research shows that lean, healthy fats have similar effects on LDL and HDL cholesterol and triglycerides. It is suggested that grass-fed beef and chicken are interchangeable. (16),
Chocolate contains flavonols, which are antioxidants that promote heart health and can lower cholesterol levels and artery plaques.
Foods That Lower Cholesterol
Polyphenols found in healthy chocolate can help reduce lipid peroxidation. In the study, 45 healthy volunteers ate white chocolate rich in cocoa polyphenols; 75 grams of dark chocolate or dark chocolate was consumed daily.
ကိုကိုးပိုလီဖီနောအုပ်စုများပါ၀င်သော သွေးတွင်းရှိ HDL ကိုလက်စထရောနှင့် အနက်ရောင်ချောကလက်များတွင် သွေးရည်ကြည် HDL ကိုလက်စထရော တိုးလာကြောင်း သုတေသီများက တွေ့ရှိခဲ့ပြီး လေ့လာမှုအုပ်စုသုံးစုစလုံးတွင် LDL အဆင့် လျော့ကျသွားကြောင်း တွေ့ရှိခဲ့သည်။ (၁၇)၊
ကိုလက်စထရောသည် အတွင်းပိုင်းရှိ အဆီနှင့် အပြင်ဘက်ရှိ ပရိုတိန်းများဖြင့် ဖွဲ့စည်းထားသည့် lipoproteins ဟုခေါ်သော အထုပ်သေးလေးများဖြင့် သင့်သွေးလမ်းကြောင်းကို ဖြတ်သန်းသွားပါသည်။ အဆီများသည် ရေတွင်မပျော်ဝင်နိုင်သောကြောင့် ပရိုတင်းများနှင့် ပေါင်းစပ်ထားသောကြောင့် ၎င်းတို့ကို သွေးကြောများမှတဆင့် ရွေ့လျားစေပါသည်။
သယ်ဆောင်သည့် lipoproteins နှစ်ခု၏ကျန်းမာသောအဆင့်ရှိရန်အရေးကြီးသည်။
