High Cholesterol Diet: Effective Tips, Food and Healthy Recipes To Manage Your High Cholesterol Levels.
Burgers , Greasy fries, tasty cookies have become an unavoidable part of modern living. No matter how you try to steer clear of them, they somehow manage to get the better of you. Let us tell you a secret. It is okay to let loose at times, indulge and enjoy. It is only when these temptations start going out of control that problems arise.
One of the most common conditions faced by people of this generation is that of their high ‘cholesterol’ levels. So much so, that many people view cholesterol as an entity, that is sitting in your system to take your heart-health for a ride. That is not true.
In every cell of the body , cholesterol is found and has important natural functions in stimulating various activities in the body that include production of hormones , digestion of foods and others.
There are two types of cholesterol:
- High density lipoproteins (HDL) or Good Cholesterol : HDLs are categorized as good cholesterol & are very important for smooth functioning of the body. HDLs are one of the 5 major groups of lipoproteins. Lipoproteins are a class complex particles composed of multiple proteins. High density lipoproteins (HDL) Cholesterol transports all the toxins and wastes backs to the liver.
- Low density lipoproteins (LDL) or Bad Cholesterol : LDLs are classified as Bad cholesterol and one of the 5 major groups of lipoproteins which transport all fat molecules throughout your body.
It is the excess of this class of cholesterol that can cause a host of fitness and health disorders particularly that of heart. LDL (Bad cholesterol) forms a layer of plaque on arteries walls , which makes it challenging for the blood to flow in its natural pace, which later on contributes to hypertension and in worse cases, even a stroke . junk food Bad cholesterol forms a layer of plaque on the walls of arteries which increases cholesterol levels.Causes And Effects Of High Cholesterol
According to various studies, high cholesterol can cause atherosclerosis, which is a condition where the arteries harden due to a dangerous accumulation of cholesterol and other deposits on the walls. These deposits can reduce blood flow through your arteries, which can cause clots or rupture, in which case it can also lead to a stroke.
- Poor diet : One of the primary factors of high cholesterol is a poor diet. Eating high saturated fat diets , found in animal products, and trans fat diets can raise bad or cholesterol levels.
- Obesity: Obesity could also trigger a spike in bad cholesterol levels. Having a BMI of 30 or more puts you at risk of high cholesterol.
- Lack of exercise: Lack of physical activity and a sedentary lifestyle can also contribute to high cholesterol levels.
- Smoking: If you have high cholesterol and are an occasional smoker, here’s a reason to drop the butt now. Cigarette smoking damage the blood vessels, making them accumulate fatty deposits which can result in a spike. Cigarette smoking damage the blood vessels, making them likely to accumulate fatty deposits.
- High Blood sugar / Diabetes: High blood glucose levels can damage the lining of our arteries which can give way for the Bad or LDL cholesterol to make their fatty deposits. A Individual with high cholesterol level has to ensure and control a lot of factors, from their diet to a healthy body weight. Eating a low-salt diet is a must. Switching from the saturated fats found in animal products to the good fats has also proven beneficial for those dealing with high cholesterol.
According to Dr. Rupali ( Consultant Nutritionist) ,“ Individuals with cholesterols should try to maintain their body weight and should have a healthy mix of soluble - insoluble fibres & fats. They must include foods such as nuts, almonds, walnuts meat and meat products as these foods help control the cholesterol” good fats Swap bad fats with good fats for increasing good cholesterol .
Dr. Anju Sood (Bangalore-based nutritionist ) talks about ensuring a balance in the diet, “There are 3 main macronutrients on which our body thrives: Carbohydrates, fats and proteins. There are two types of carbohydrates i.e simple carbohydrates and complex carbohydrates. A person with cholesterol should try to bring down the simple carbohydrates and should increase the amount of complex carbohydrates.
They should certainly avoid trans fats rich foods .” Carbohydrates It is very important to characterized between good carbs and bad carbs to ensure healthy cholesterol .
According to Sonia Narang (Nutritionist & Wellness Expert) “It is essential to take care of your diet and eat healthy. Avoid saturated fats like oil, ghee and hard margarine. Avoid trans fats or partially hydrogenated oils as they go through a lot of processing. You will find these fats in cookies, chips and other packaged snacks. Try to have less amounts of fatty meat and meat products like bacon & sausages .
” We should have also avoid too much alcohol consumption as it raises our blood pressure and levels of triglycerides . In addition to diet, one also has to safeguard that he or she leads an active lifestyle. Sedentary lifestyle is linked with a variety of health problems like obesity and diabetes.
Daily physical exercise on a regular basis is one of the best and natural ways to strengthen our Good Cholesterol (HDL) and lower our LDL (bad cholesterol) .
Moderation and balance are key to healthy cholesterol & healthy life in general. Eating nutrients rich & balanced diets that fights inflammation is just one of them.Here are some good and bad cholesterol foods that you must include/rule out from your diet wisely.
Good Cholesterol Foods:
- Pulses & Beans : Beans, lentils and various other varieties of pulses can significantly bring down LDL levels. According to previous studies , eating 1 serving of pulses a day , people can lower LDL cholesterol by 5% . The low glycemic index of the pulses helps keep the Bad cholesterol (LDL) levels in check. The GI (Glycemic Index) is a relative ranking of carbs in foods according to how they affect blood sugar levels. Carbohydrates with low Glycemic Index (GI) value (55 or less) are absorbed , digested & metabolised slowly and cause a gradual rise in blood glucose levels .Carbohydrates with a GI higher than 70 cause marked fluctuations in the blood glucose levels. You can have them in sprouts, soups, stews or curries but make sure they are part of your daily intake. kidney beans Beans, lentils and various other kinds of pulses can significantly bring down the cholesterol levels.
- Nuts : The Nuts like walnuts , almonds and pistachios have long been associated with bringing down LDL . These nuts have a low GI (glycemic index) , are naturally free of cholesterol , and are great source of protein, fibers and antioxidants, which makes them the best diet for good heart health too.
- Olive Oil : Heart-healthy and abundantly loaded with good fats, extra virgin olive oil can tackle the spike in bad cholesterol levels. You can use the olive oil to spruce up your salads, sauces and soups. olive oil Heart-healthy extra virgin olive oil can tackle rising bad cholesterol levels.
- Whole grains Ditch refined carbs and go for whole grain foods. Wheat bran, cereals, and brown rice are low in glycemic index and packed with heart-healthy fiber whole grains Ditch refined carbs for whole grain foods
- Fatty fish : Load up on fatty fish like mackerel, tuna, sardine and salmon. The omega-3 fatty acids present in these fatty fish can help keep cholesterol levels in check. salmon 620 The omega-3 fatty acids present in these fatty fish can help keep cholesterol levels
- Fruits with High-Fibers : Dates, prunes, apples and pears are examples of High fibre fruits and can boost our HDL levels and lower our LDL levels. Mostly, all the fiber-rich fruits and vegetables have low glycemic index too. pears Mostly, all the fiber-rich fruits and vegetables have low glycemic index.
- Avocado : Avocados can do wonders for your lipid profiling and keeping your cholesterol levels in control. It is a source of good fat, avocado can easily be swapped for all our fat-laden foods.
High cholesterol foods to avoid:
- Packaged Chips, Burgers and Other Trans fats foods : High in salt and cooked in refined oil, these trans-fat foods can wreak havoc on your lipid profile. These fats get accumulated and clog your arteries, which restricts the blood flow. junk food High in salt and cooked in refined oil, these trans-fat foods can wreak havoc on your lipid profile.
- Sugary cookies and goods: If salt is bad, then too much sugar does no good either. These cookies, crackers are packed with refined carbohydrates. These foods cause immediate spike in blood levels and upset the blood sugar levels too. Excessive drinking can raise both cholesterol and triglyceride levels.
- Red meat and bacon: Animal meats like lamb , mutton & pork is loaded with saturated fats which may raise your cholesterol levels. Even if you are cooking the meat, make sure that they are cooked in vegge oil or are baked.
- Refined carbohydrates: Refined carbs are the main culprit behind a host of problems such as obesity, diabetes and high cholesterol. White breads, pasta, tortillas, and bagels are the most popular sources of refined carbohydrates which have been taking a toll on the overall cholesterol levels of millions across the world. Refined carbohydrates are said to have high GI (glycemic index) which significantly increases the LDL Cholesterol while having no impact on the good cholesterol .
Healthy Recipes For Individuals with High Cholesterol.
Smoked Kidney Bean Salad : Packed with the goodness of kidney beans, cottage cheese and julienned vegetables, this healthy and delightful salad tossed together with olive oil is the perfect way to beat cholesterol, blood pressure and those extra pounds !
Salmon Fillet with Vegetables : Rich in omega-3 fatty acids, abundant source of protein, potassium and selenium- Salmon is one healthy superfood that should be a must-have in your diet. This light and lovely recipe made with tender fish fillets teamed with goodness of herbs makes for a filling dinner option.
Moong Dal Chila Stuffed with Paneer : Moong dal chila could prove to be one of the healthiest start to you day. Easy-to-prepare and made with the goodness of heart-friendly moong dal, this Indian pancake dish is one satiating dish you would never get enough of. chila.
Apple chia Seeds Smoothie: The nutrient-dense smoothie made with weight-loss friendly and heart-healthy apples and chia seeds is a health freak’s dream come true. You can have it for breakfast. The lush smoothie can also serve as an ideal evening snack.
Mexican Guacamole : The eclectic Mexican dip is so easy-to-make and double up as a deliciously healthy treat too! The pungent delight made of fresh avocados, tomatoes, green chillies, onions and lime is a treat to for the soul. mexican guacamole There is a lot you can do on an individual level and ensure your cholesterol levels are in check. These simple ways could get you started on a way to healthier life.
Important notes : Consultation with your doctor regarding your cholesterol level is suggested . Treatment of high cholesterol levels includes appropriate lifestyle and dietary changes and the prescription of cholesterol-lowering medications that reduce the amount of LDL in the blood.
A low-fat diet and / or the use of some cholesterol-lowering medications can reduce the amount of the fat-soluble vitamins in the body, particularly vitamins A, D and E.
Vitamin supplements are often advised when on a low-fat diet for any lengthy period.
Natural juice of Apple Cider Vinegar , Garlic , Ginger , Lemon & Honey – support and protect Cardiac function and are indicated for the treatment of cholesterol imbalance.