When it comes to cholesterol, there are many misconceptions, such as “I’m on medication to lower my cholesterol levels, therefore I can eat anything I want” or and males are more prone to cholesterol than women.
To begin with, what is cholesterol?
Cholesterol is essential for the functioning of cells in the body. However, having too much of it can result in a variety of illnesses, including heart disease, high blood pressure, and stroke. As a result, everyone should be worried about their blood cholesterol levels in order to avoid the ailments listed previously.
The trick is to adopt a more low cholesterol diet.
In case you didn’t know, low-density lipoprotein (LDL) and high-density lipoprotein (HDL) are the two primary kinds of cholesterol.
HDL aids in the removal of excess cholesterol from the body, making it less likely for it to clog your arteries. However, when a person adopts an unhealthy lifestyle and diet such as a high intake of unsaturated fats, lack of exercise, obesity, smoking and drinking alcohol, it causes LDL — ‘bad’ cholesterol to accumulate in large amounts in the arterial walls.
Atherosclerosis is a buildup of plaque in the arteries caused by too much cholesterol.
What changes can be made to get a low cholesterol diet?
The major goal of dietary modification is to keep cholesterol levels in a healthy range, lowering the risk of cardiovascular disease. Total cholesterol levels can be reduced by as much as 10% to 15% by diet.
Change the way you prepare food to a low cholesterol diet
You may change the way foods are prepared in addition to lowering high cholesterol directly. There are a number of things that can be done, including:
- Before cooking, remove the skin and fat from the chicken or beef meat.
- Cooking methods that are healthy, such as boiling and steaming, should be prioritised.
- Cook with vegetable oil instead of palm oil.
- Reduce your use of oil. The use of a nonstick pan is also beneficial.
A low cholesterol diet that helps lower cholesterol
Oats
Oatmeal is a good source of fibre. In addition, it is also rich in vitamins, minerals, and antioxidants. Due to its abundant nutrient content, oatmeal is effective in lowering sugar levels and blood pressure. No wonder oatmeal is known as one of the heart-healthy foods.
Fish Oil
The fat found in fish is not the same as the fat found in other animals. Fish fat is made up of two unsaturated fatty acids called docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), both of which belong to the omega-3 fatty acid family. Fish get this omega-3 fatty acid as a dietary source from sea phytoplankton, which is subsequently stored as fat in the fish’s body.
It has the ability to lower blood fat levels and treat heart issues. Consume fish oil or raw tuna, salmon, sardines, trout, and bluefish, which are high in omega fats. Every day, consume one to four grams of omega 3 fats. However, do try to avoid shellfish.
Fruits and vegetables
Eating a rainbow of colourful fruits and vegetables every day will help prevent heart disease, stroke, and some cancers. Soluble fibre is abundant in many vegetables and fruits, which helps to decrease cholesterol absorption and lower ‘bad’ LDL cholesterol levels in the blood.
To obtain the most fibre from veggies like pumpkin, kūmara, and carrots, leave the skins on. Dressings and sauces can be made with orange and lemon peel.
Apple Vinegar
Reduces total cholesterol and triglyceride levels in the blood, which is a measure of fat content. High blood pressure, gout, and acid reflux can all be treated with it. In a glass of water, dissolve one spoonful of vinegar. Every day, drink two to three times. Replace warm water with orange juice, apple juice, or your favourite juice for added taste.
Legumes and beans
Chickpeas and lentils, for example, are high in soluble fibre and plant-based protein. When you consume legumes and beans instead of meat (animal protein), it can decrease your ‘bad’ LDL cholesterol.
Tip: For a quick and easy meal, use canned legumes. Before usage, rinse and drain the salty brine. Salads, sauces, casseroles, and legume-based dips like hummus can all benefit from them.
Nuts
Nuts are high in heart-healthy fats and fibre, which can help you maintain a healthy cholesterol level. Consuming nuts on a regular basis has been related to decrease levels of LDL cholesterol and triglycerides8.
It’s better to eat a variety of nuts because they all have varying quantities of beneficial fats. Because they contain more nutrients, choose nuts that are similar to those found in nature. Look for nuts with their skins on, that are unsalted, and that hasn’t been toasted.
Soy products
Tofu, soy milk, soybeans, and edamame beans are all examples of soy products. Some data suggest that consuming soy products on a daily basis might help to lower ‘bad’ LDL cholesterol and triglycerides.
Furthermore, regular exercise can help lower cholesterol levels. High-density lipoprotein (HDL) cholesterol, sometimes known as “good” cholesterol, can be raised with moderate physical exercise. Work up to 30 minutes of exercise five times a week, or 20 minutes of vigorous aerobic activity three times a week, with your doctor’s approval.
Moderate alcohol use also has been related to increased HDL cholesterol levels, but the benefits aren’t strong enough to suggest alcohol to anybody who doesn’t currently consume it. Consuming too much alcohol can cause significant health issues such as high blood pressure, heart failure, and strokes.