Reasons For High Ldl Cholesterol – Your diet affects your cholesterol levels. To lower your cholesterol, limit your intake of foods high in saturated fat and avoid foods high in trans fat. These fats increase “bad” cholesterol (LDL). By adding more soluble fiber and plant-based foods to your diet, you can lower your LDL cholesterol while also giving you the nutrition you need for an active and energetic life.
Yes, what you eat can affect the amount of cholesterol circulating in your blood. Cholesterol is a waxy substance that your body needs. Your liver produces enough cholesterol to support your body’s processes. So, you don’t need to get it from food (and it’s not an essential nutrient). The cholesterol you get from your diet is extra and unnecessary, like adding sand to the beach. With that said, your diet only affects about 20-30% of your blood cholesterol.
Reasons For High Ldl Cholesterol
There are certain foods that cause your “bad” cholesterol (LDL) to rise higher than normal. On the other hand, other foods can help lower LDL levels. Knowing which foods to eat and which to avoid can help you manage your cholesterol and reduce your risk of heart disease.
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The main source of cholesterol (called dietary cholesterol) is animal products. These are meat, cheeses and dairy products.
When it comes to lowering cholesterol, research shows that it’s not dietary cholesterol that we need to worry about. Two types of unhealthy fats — saturated fat and trans fat — are the culprits behind elevated bad cholesterol levels. It just so happens that many foods high in cholesterol can also contain these unhealthy fats.
Some ingredients help lower LDL cholesterol. Soluble fiber is the most important thing to know. It is a form of water-soluble fiber. Soluble fiber binds around bile (which is made up of cholesterol) and removes it with your body’s waste. Aim for 10 to 25 grams of soluble fiber per day. Ask your provider what amount is best for you based on your calorie needs.
Saturated fat is a type of fat that is solid at room temperature. Common sources of saturated fat include:
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Your body needs some saturated fat to stay healthy. But it can be easy to eat too much if you don’t check nutrition labels. Knowing how much saturated fat is in some common foods can help you find ways to reduce it.
You may be wondering how much is too much? Try to get no more than 5-6% of your daily calories from saturated fat. The chart below shows suggested limits based on how many calories you need each day.
Note that these ranges are suggestions, not hard and fast rules. Too much focus on numbers and strict restrictions can lead to disordered eating habits, such as orthorexia. In addition, nutritionists warn that being too obsessed with numbers can lead to giving up some foods that are actually more healthy than harmful.
Olive oil, for example, contains some saturated fat, but its health benefits are worth adding to your diet in moderation (up to four tablespoons a day). Other foods that contain saturated fat that you want to keep in your diet include avocados and walnuts.
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The most important thing is to look at the food source. It’s okay to slightly exceed the recommended amounts of saturated fat, as long as the fat comes from otherwise healthy foods. If in doubt, talk to a nutritionist to find out which sources of saturated fat you should eliminate and which you can consume in moderation.
Trans fats are a combination of liquid vegetable oil and hydrogen. Traditionally, fast food and processed foods have been the main sources of trans fat in the human diet. This is because these foods contained partially hydrogenated oils that become trans fats during the manufacturing process. However, in 2018, the US Food and Drug Administration (FDA) banned the use of partially hydrogenated oils in food.
While this is good news, it does not mean that fast food and processed food are harmless. They can be high in saturated fat. Also, they may still contain trans fats due to the way they are prepared (such as baking). Your body does not need any trans fat. It is bad for your body and its food sources have no health benefits. So it is better to avoid it altogether if possible.
When trying to achieve healthy cholesterol levels with your diet, it’s important to eat foods that contain:
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Eat snacks in moderation and be careful with your choices. Aim for snacks that are low in saturated fat, sugar, and sodium. Here are some good healthy snack options and suggested serving sizes:
Be careful when buying low-fat snacks or desserts at the store. Many of these treats are low in fat but high in sugar. Monitor your sugar levels and talk to your healthcare provider about how much sugar is okay for you to eat. This is especially important if you have a history of high blood sugar or diabetes.
One way to enjoy a low-sugar, low-fat treat is to experiment in the kitchen with healthy dessert recipes. Many recipes contain little or no sugar, but taste great.
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Cooking at home helps you control your diet. But just because something is homemade doesn’t mean it’s healthy or good for your cholesterol. Keep these tips in mind for cooking to fit your healthy eating plan. Your provider or dietitian can also give you much more advice.
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The TLC diet is part of the Therapeutic Lifestyle Changes (TLC) program. It’s a three-part program that focuses on diet, physical activity, and weight management to lower cholesterol. The US National Institutes of Health created this program in 1985, and some people still follow it today.
But there is a problem. This diet is too low in total fat and too high in carbohydrates, as recent studies have shown. So, it can raise your blood sugar and triglycerides, especially if you’re not eating healthy carbs.
Instead, nutritionists recommend the Mediterranean diet as a heart-healthy eating plan. This plan helps manage cholesterol while supporting many other aspects of health. If you follow the Mediterranean diet, you will:
The key is to watch the types of fat you eat. The Mediterranean diet lowers your intake of saturated fat and trans fat, which can make a big difference in your LDL levels. It replaces those fats with healthy fats that support overall heart health. Studies show that this diet can reduce the risk of cardiovascular disease.
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What you eat can raise or lower your blood cholesterol, especially the bad cholesterol that causes atherosclerosis. This knowledge can be empowering. Your choices can make a difference. But sometimes even your best efforts won’t get your cholesterol down to where it needs to be. There are several reasons why.
In a perfect world, everyone would have access to nutritious foods, time to cook, and community resources to help them achieve their goals. In fact, we have to choose within what is available to us.
We all face certain limitations or factors that influence our choices. So our individual choices are just a few pieces of the larger puzzle that our community as a whole holds together.
Don’t blame yourself if you’re struggling to make all the ideal choices that support a low-cholesterol diet. Instead, do what you can and ask your service provider to help fill in the gaps.
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Scientists believe that heredity (the genes you inherit) affects cholesterol levels. Therefore, dietary changes help, but sometimes they can’t make a big enough dent to keep your numbers healthy.
Some people have very high cholesterol because their bodies cannot get rid of enough LDL cholesterol. This inherited condition is called familial hypercholesterolemia. So, it is difficult for those people to lower their cholesterol by dieting alone. They may also need statins or other medications.
As we age, our cholesterol levels increase. Thus, dietary changes may not have the same effect at age 60 as they do at age 30.
If you’ve changed what you eat, you can expect an immediate change in your cholesterol. However, your cholesterol levels reflect changes that develop over time.
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Imagine a huge blackboard covered in writing. If you swipe the eraser once across the board, you will erase part of the pattern. However, it takes a while to swipe to get rid of the entire pattern. Meanwhile, someone else is writing over the parts you just deleted. (You’re probably still eating some foods that raise your LDL, and your body is still making cholesterol!)
Be patient and give your body time to adjust to the new eating plan. In the meantime, make exercise a part of your daily routine. Also, ask your provider how long it might take before you see changes and whether you would benefit from medication along with a new eating plan.
The food you eat can have a big impact on your health, including your cholesterol levels. If you are starting to change your diet, be patient with yourself. Don’t expect a major overhaul
