This guide will help you understand how cholesterol works and how you can reduce your risk of heart disease by making healthier food choices. Maintaining a healthy lifestyle requires controlling cholesterol. Your doctor may have checked your cholesterol levels in a blood test. If the number goes up, your doctor may suggest ways to reduce it.
But what exactly is cholesterol? Why is it necessary to monitor it? It is helpful to know the different kinds and when you may need to reduce one.
What is Cholesterol Level?
Cholesterol is a fat-like substance found in all the cells of your body. It is also an important part of many functions, including:
- cell growth and repair
- Production of bile salts (helps digest fats)
In addition to these roles, cholesterol plays an important role in maintaining a healthy immune system by helping to produce infection-fighting antibodies.
two forms of cholesterol
Your body produces two types of cholesterol. which one:
- “Bad” Cholesterol
- “good” cholesterol
LDL is the name for “bad” cholesterol (LDL). This is harmful because too much LDL in the body can cause fatty deposits to form in the arteries.
HDL is the name for “good” cholesterol (HDL). This is beneficial because it absorbs excess cholesterol in the arteries and flushes it out of the body. This prevents the harmful effects of excess cholesterol.
The arteries leading to the heart and brain may gradually become clogged with excess cholesterol. Later, this can lead to health problems. Therefore, you should maintain low levels of LDL cholesterol and high levels of HDL cholesterol.
Doing this can be challenging for some. For example, your family may have a history of high cholesterol. However, there are many strategies to naturally lower cholesterol and enhance heart health.
How Cholesterol Levels Affect Your Health
Cholesterol is a waxy substance that builds up in your arteries, causing them to narrow.High cholesterol Levels can cause heart disease, heart attack and stroke.
Eating foods high in saturated fat, such as meat and dairy products, can lead to elevated blood cholesterol levels. This is because these foods contain high amounts of fat and hormones called “bioavailable sterols,” which are absorbed by the body and help produce more bile acids than can be circulated by the liver.
Over time, when you eat too much saturated fat, this causes the liver to make more cholesterol, which leads to higher levels of LDL (bad) cholesterol while reducing HDL (good) cholesterol level.
What you can do to lower your cholesterol levels
When you eat, you can have many goals. You can adjust your diet to reduce your risk of certain diseases, build muscle, avoid allergies, lose or gain weight, or fuel your workouts. Let alone the goal of simply enjoying the food.
Having cholesterol as an additional consideration can feel a little overwhelming. However, a heart-healthy diet can be as enjoyable and varied as any other.
- Eat plenty of fruits, vegetables and whole grains.
- Limit your intake of saturated fat, trans fat, and cholesterol.
- If you can stand it, eat lean meat and poultry without the skin.
- Drink alcohol in moderation (one drink per day for women; two drinks per day for men) and only when eating out with other people who don’t mind drinking with you!
- Walk 10 minutes a day for 30 days of regular exercise; gradually increase to 30 minutes of vigorous exercise 3 times per week by adding 5 minutes per week until you reach your goal of 30 minutes per week.
Lower Cholesterol Levels Simply by Choosing Healthier Foods
Your cholesterol levels are affected by the food you eat. So if you’re trying to lower your cholesterol levels, be sure to focus on making healthier food choices.
Here are some tips:
- Eat plenty of fruits, vegetables, and whole grains—these foods contain fiber, which helps clear LDL cholesterol from your body. They also provide other nutrients, such as vitamins C and E, that may help reduce inflammation in the body and boost immunity.
- Limit your intake of saturated fat and cholesterol — these two ingredients in animal products can increase blood pressure levels, which can lead to heart attack or stroke over time. Choose leaner cuts of meat like chicken breast over fatty cuts like pork chops. Avoid trans fats as much as possible through cooking methods such as sautéing, not frying.Use non-stick pans instead of cast iron pans when cooking so they don’t retain any unhealthy oils
We all know cholesterol is one of the most important things you can do for your health, but it’s amazing how just making some healthy food choices can help lower your cholesterol levels by up to 30%. So why not start today? Let’s start cooking! Index of Science is your place to enhance your health and find harmony in your life with the right advice and guidance. Contact us now.