While cholesterol is essential for the body’s metabolism to function smoothly, too much of it can lead to increased chances of developing heart disease. Your diet plays a huge role when it comes to your cholesterol levels. Certain foods that include large amounts of trans-fat, sugar, and saturated fats can increase your “bad” LDL cholesterol levels. However, the good news is, making a few simple dietary changes can lower your LDL cholesterol level and raise your “good” HDL cholesterol.
Your cholesterol intake should not be beyond 200 mg per day. Foods such as eggs, shrimp, meat, saturated vegetable oils, and whole milk dairy products constitute a high cholesterol diet.
Foods that are high in soluble fiber keep the body from absorbing cholesterol. Eat high fiber food such as oatmeal, legumes, and pulses like lentils, chickpeas, black-eyed peas, and kidney beans in your diet. Additionally, include fruits like bananas, oranges, apples, prunes, and pears as a part of your diet.
Also read: 5 Key Vitamins to Boost Immune System
Eating fish at least two to four times a week may help raise your HDL levels, lowering your risk for stroke and inflammation. Fatty fish like tuna, mackerel, salmon, etc., are excellent sources of omega-3 fatty acids.
A good method to lower cholesterol fast is that you can never go wrong with fruits and vegetables. Besides being great for your overall health and wellness, many types of fruits and vegetables are rich sources of soluble fiber. They are also full of antioxidants, which help in lowering LDL cholesterol levels.
The key to lowering your cholesterol level and reducing your risk of heart disease is by cutting down on saturated fats from your diet. These are solid at room temperature and are suspected to be unhealthy in larger amounts. Avoid foods such as biscuits, cakes, cured meats, cheese, ice cream, milkshakes, chocolate, butter, pastries, sausages, and cream.
Also read: High Protein Foods: The Best Health Boosters
Artificial trans fats, created by hydrogenating unsaturated fats, raise your LDL cholesterol levels. Artificial trans fats are primarily used in restaurants and processed foods and should be avoided when possible. The term “partially hydrogenated” in ingredients lists indicates trans fat as a component of the concerned food item. Avoid fried foods, baked goods, and frozen foods to cut down on trans fats.
Teas like white tea, black tea, and especially green tea lower your LDL level and reduce your risk of heart disease. Green tea is high in antioxidants and is one of the best ways to reduce cholesterol. Drinking green tea every day would be an excellent addition to your diet.
High cholesterol levels can put you at major risk for heart disease, which is why monitoring your cholesterol is more important than you think. By including certain foods in your diet and making some simple dietary changes, you can lower your LDL cholesterol level and enhance your vascular health.
If you are looking for affordable, high-quality medical care that you deserve, our expert professionals at MI Express Primary Care can give the guidance and treatment you need. Book an appointment with us today!
Dr. Umayr Azimi, a diplomate of the American Board of Internal Medicine, is the Medical Director of MI Express Urgent Care and MI Express Primary Care in Canton, Michigan. He is a board-certified physician with advanced training in a wide range of non-life-threatening medical conditions. He believes that every visit is unique and treats every patient as an individual to ensure that all of his patients get the best treatment.