How to Lower High Cholesterol with Diet?

Cholesterol is a fatty substance present in our blood and naturally produced by the liver. Although this substance is necessary for our body to function properly, high levels are not a healthy sign at all. In fact, high cholesterol increases the risk of cardiac complications and many other health hazards.

With certain lifestyle changes like a healthy diet, physical exercise, and weight management, you can reduce the cholesterol amount in your body. This blog will focus on a high-cholesterol diet and eating habits that may improve your health. Read on.

Hypercholesterolemia is a disorder characterized by an excess of cholesterol in the blood. Cholesterol is a type of fat important for cell formation or hormone production, but extremely high levels are not good for health. High-density lipoprotein (HDL) cholesterol levels are referred to as “good” cholesterol.

However, excess lipoproteins, particularly LDL, can eventually build up plaque in arteries, leading to congestion angioplasty syndrome. This congestion decreases the blood supply to the brain, heart, and other organs, increasing vulnerability to cardiovascular diseases and complications such as attacks and strokes.

Leading a healthier life becomes easier if a person follows a healthy diet. People with high cholesterol can consider adding the following food items to their diet. These are highly effective in improving overall health:

1. Fresh Fruits and Vegetables

People with high cholesterol must consume lots of fresh fruits and vegetables. Medical experts have stated in a report that people who consume a minimum of four servings of fruits and vegetables everyday experience reduced cholesterol levels. Some fruits that need to be a part of a high-cholesterol patient’s daily diet are apples, strawberries, citrus fruits and strawberries.

2. Beans

People with high cholesterol should make food items rich in soluble fibre a part of their daily diet. Beans are rich in soluble fibre and are quite a versatile food item. Furthermore, there are many options to choose from–lentils, navy and kidney beans, black-eyed peas and garbanzos. Beans are quite a versatile food item as there are multiple ways to prepare them depending on individual taste.

3. Nuts

Nuts can effectively improve an individual’s cardiac health apart from reducing cholesterol levels. People with high cholesterol should regularly consume almonds, peanuts and walnuts in their diet. You can add nuts to a bowl of salads or even consume a handful of them as snacks.

4. Fish and Omega 3 Fatty Acids

Fatty fish contains high levels of omega-3 fatty acids that lower triglycerides, a form of fat generally found in the blood. As a result, it reduces the risks of a person developing blood clots and lowers blood pressure. You can consider adding mackerel, tuna, herring, trout and salmon to your daily diet if you suffer from high blood pressure.

5. Oatmeal

Oatmeal is rich in soluble fibre, which effectively lowers LDL (low-density lipoprotein) cholesterol which is the bad cholesterol. Add oatmeal or oat bran to your breakfast every day. One serving of oatmeal ensures 3 - 4 grams of fibre. In addition, you can consume fresh fruits such as berries and bananas as they would effectively reduce cholesterol.

6. Avocados

Avocados are rich in nutrients and monounsaturated fatty acids (MUFAs). People suffering from obesity should add avocado to their diet as it improves the health of people suffering from cholesterol. Add avocado slices to sandwiches and salads, or treat them as a side dish. Generally, avocados are eaten with guacamole which people enjoy with corn chips. You can even eat guacamole with chopped vegetables like cucumber slices.

7. Olive Oil

Consider replacing fats in your diet with olive oil. There are many ways you can use olive oil in your diet. For instance, you can saute vegetables in olive oil or use it as a salad dressing. Furthermore, you can use it instead of butter as a dip or while basting meat.

8. Foods with Herbs and Spices

Herbs and spices are rich in vitamins, minerals and antioxidants. Studies have shown that if people regularly consume turmeric, garlic and ginger, it will contribute to lowering cholesterol effectively. Furthermore, these ingredients are also effective in improving cardiac health. Besides the spices mentioned above, consider adding mint, thyme, dried oregano, clove and cinnamon to your food.

Foods to Reduce Chest Pain with High Cholesterol

Certain foods can help reduce chest pain, pressure, or fullness caused by high cholesterol levels. Below is a list of foods to reduce chest pain:

Foods to Reduce Foot Ulcers

To prevent foot ulcers due to high cholesterol, it is necessary to use food products that are both anti-inflammatory and rich in circulation. Below are some of the healthy alternatives:

Some foods can elevate the risk of high cholesterol levels. Given below are details of food items that people with high cholesterol should avoid:

1. Processed Meat Substitutes

Processed meat substitutes like sausage, vegan deli meats, and sausages often contain high levels of saturated fats, sodium, and preservatives that increase cholesterol and harm heart health. Limiting the intake of these meat products can support better cardiovascular health and reduce the risk of high cholesterol levels.

2. Soy Burgers

Soy is a good plant protein source. However, most commercially processed soy burgers have high sodium, additives, and unhealthy fats and contribute significantly to a high cholesterol profile. You can opt for minimally processed soy products, a much healthier choice than other unhealthy soy foods.

3. Salty Snacks

Most chips, pretzels, and other salty snacks contain unhealthy fats and sodium, which may raise blood pressure and cholesterol and, thereby, cause cardiovascular conditions. Consuming unsalted foods or baked goods can help control cholesterol levels.

4. Sweets

Cakes, biscuits, and candies, which are common desserts, are high in refined carbohydrates, chips, and unhealthy fats that contribute to high cholesterol levels, obesity, and metabolic syndrome. Reducing the consumption of sugary foods can help maintain cholesterol levels and reduce the risk.

5. Convenience Food Items like Frozen Meal

Pre-prepared lunches, instant noodles, quick biscuits, and such behaviours often lead to the intake of trans fats and excessive sodium, especially in young adults, as such meals lack good preservatives, which promote bad cholesterol and lower good cholesterol levels. Eating homemade meals can lower the risk of high cholesterol.

6. Protein Bars and Fast Food

Protein bars, fast food, and quick snacks are frequently laden with unhealthy fats, sugars, and sodium, leading to high cholesterol. These foods include trans fats and saturated fats that raise LDL (bad) cholesterol and lower HDL (good) cholesterol. Choose snacks that have healthy ingredients and lower fat levels.

7. Beverages

Beverages like soda, sports drinks, energy drinks, and sweet tea do not seem supportive of health and weight control. These beverages increase body mass and triglyceride concentration, thus worsening cholesterol levels. Water is the best liquid to consume at times like these, and one can also opt for unsweetened beverages.

8. Refined Carbs

Refined carbohydrates, such as white bread, pastries, or sugary cereals, are highly processed and lack fibre and nutrients. The absence of carbohydrates, such as fibre, gives rise to high blood sugar levels. The better option is to Replace refined carbs with whole grains, which are a heart-healthy alternative.

You can choose any of the diet plans mentioned above. Moreover, as this blog has mentioned the food items you need to consume and avoid, you can also formulate your plan. However, there are a few things that you need to take into consideration before deciding on a diet for high cholesterol:

1. Health Problems

Take some time to analyze all your health problems before deciding on a diet plan. Consult a dietician if possible.

2. Budget

Make a dietary plan that you can financially sustain for a long time. The food items should be affordable.

3. Flexibility and Availability

Make sure the diet includes every important nutrient that you need to consume. Moreover, the ingredients must be easily available.

4. Eating Preferences

Dieting should be an enjoyable experience. Don't make a plan you struggle to follow because you dislike the food items. It won’t be effective. Include food that you’ll enjoy eating.

Hypercholesterolemia is not a one-dimensional nor independent disease. They usually develop due to a combination of several factors. The main contributors include the following:

1. Unhealthy Diet

People who eat foods rich in fat, such as fatty meats, full-fat dairy, and processed food, are most likely to suffer from increased low-density lipoprotein (LDL) levels and decreased high-density lipoprotein (HDL) levels.

2. Lack of Physical Activity

A sedentary lifestyle also leads to weight gain, which can contribute to higher LDL cholesterol and lower HDL cholesterol levels.

3. Obesity

Increased body mass index, especially central obesity, is associated with high levels of LDL and triglycerides. Regulating energy intake and expenditure is important for cholesterol control.

4. Genetics

The vast majority of primary causes of hyperlipidemia and other familial hypercholesterolemia syndromes arise no matter how much concern the individual observes concerning lifestyle modification.

5. Smoking

Smoking is known to obstruct blood vessels and reduce HDL cholesterol levels, the good cholesterol that cleanses the cholesterol from the blood. When people stop smoking, their cholesterol levels improve.

6. Excessive Alcohol Consumption

Excess drinking may give rise to elevated cholesterol and hypertension. It should be emphasised that moderation is the key to everybody's health, including preventing heart disease.

7. Underlying Illnesses

Illnesses of this type include diabetes, hypothyroidism and kidney disease, which will result in altered metabolism of cholesterol and higher cholesterol than normal amongst the population.

Apart from following a proper diet for high cholesterol, you must remember the following essential points:

• Quitting smoking not only reduces cholesterol levels but also alleviates the risks of many health hazards like cancer and heart problems.
• Reduce the consumption of alcohol. It goes a long way in improving your overall health.
• Regular exercising and physical activities maintain your cholesterol levels and ensure good health.
• Maintaining a healthy weight can significantly lower LDL (bad) cholesterol and increase HDL (good) cholesterol.
• Drinking plenty of water aids in digestion and supports overall metabolic functions. This can benefit cholesterol management.
• Check your cholesterol levels often, especially if you have risk factors like family history, obesity, or an unhealthy lifestyle.

This article has enumerated high-cholesterol diet plans and eating habits that would help people in the long run. It has also discussed the ways one can reduce cholesterol levels with their diet. The list of various options of diet plans would help you make your decisions. However, for your dietary plan to be effective, you must exercise regularly and lead a healthy lifestyle.