Cholesterol is confusing. Do you remember the numbers from the last blood test? Do you know what they say about your heart health? Cholesterol is difficult to understand, so most people will probably answer “no” to both questions. In addition, your high cholesterol can be inherited, not primarily due to lifestyle factors.
Whether your unhealthy cholesterol profile is genetically related or the result of a poor diet or exercise habits, improving your diet with or without cholesterol-lowering medications will help your number and health. Can be improved. The diet that science shows is only consistent with people with healthy cholesterol levels. They are many of the same dietary strategies that can have a positive impact on your health in many powerful ways.
Before exploring a diet related to healthy cholesterol, let’s better understand what cholesterol is and how it affects our health. Cholesterol is a waxy fat-like substance that rides on fat proteins and into the bloodstream throughout the body. It’s like fat, but not fat. You can’t burn it with exercise so you can get fat. (However, exercise plays an important role in influencing the composition of cholesterol in the bloodstream, which we will discuss later.) The liver produces and regulates cholesterol, which is essential for certain body functions. increase. You also get cholesterol from the foods you eat.
There are two main types of lipoproteins that carry cholesterol in your body. Low density lipoprotein or LDL High levels of cholesterol are often referred to as “bad” cholesterol because they are associated with an increased risk of heart disease. High density lipoprotein or HDL It is known as “good” cholesterol because it sends LDL cholesterol to the liver where it is removed from the body.
In recent years, scientists have identified subtypes of LDL that appear to be more dangerous to the cardiovascular system. It is called small, dense, low-density lipoprotein cholesterol (sdLDL-c) and is associated with high triglycerides (blood fat), good low levels of HDL, and obesity and metabolic syndrome. Heart disease and diabetes. The problem with small, dense LDL particles is that they tend to attach to the endothelium, the inner layer of blood vessels, and can accumulate in plaques, causing blood clots that cause heart attacks and strokes. (If you’re over 50, you’ll want to read about the side effects of high cholesterol after age 50.
Fortunately, the dietary habits that promote overall health and weight loss are the same, which can improve your cholesterol profile and reduce your risk of cardiovascular disease.
“As a nutritionist, a heart-friendly diet that helps lower LDL cholesterol levels consists of foods rich in fruits, vegetables, whole grains, healthy protein, and low in saturated fat such as sugar, salt, and butter. I’ve seen it directly, and fatty meat, “says a registered nutritionist nutritionist. Lisa Young, PhD, RDNAuthor of Full at the end, slim at the end And a member of our medical expert committee.
Some eating habits common to people who have lowered their cholesterol to healthy levels are:
“I have a family history of high cholesterol, so I was conscious of my diet and was able to keep my cholesterol in a healthy range without medication,” says a nutritionist. Christina Laboni, MhSc, RD.
Her reliable breakfast is steel-cut oats. “Oatmeal contains water-soluble fiber, a type of fiber that helps lower LDL cholesterol in the blood,” she says. “Many people talk about foods that cut or avoid in hypercholesterolemia, but it’s always good to focus on what you can add to your diet rather than get rid of it. Steel-cut oats are the most processed. It takes a long time to cook, so we often make large batches that can be reheated throughout the week. “
Studies have shown that 3-4 grams of soluble fiber, when eaten daily, helps lower LDL cholesterol by almost 10%.
Oatmeal is not the only way to increase your intake of water-soluble fiber. “Breakfast is a great way to start the day right. You have the opportunity to choose from a number of plant-based fiber options that can help lower LDL’bad’cholesterol and raise HDL’good’cholesterol. “. Amber Ingram, RD, Registered Dietitian at Ohio State University Wexner Medical Center. “Water-soluble dietary fiber is found in the skins and skins of fruits, vegetables and legumes.”
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“Although it is becoming more apparent that genetics plays a greater role in how the body processes cholesterol, there are still some eating habits that can lead to high cholesterol, and drinking lots of sweet drinks. Is one of them. ” Trista Vest, RDA registered dietitian for Balance One Supplements and a professor of nutrition.
Getting in the habit of avoiding sugared beverages (SSBs) such as sodas, juice cocktails, sweet alcoholic cocktails, and sweet tea and coffee can increase cholesterol levels.Best points for 12 years of research in Journal of the American Heart Association With 6,000 participants in attendance, we found that increased SSB consumption was associated with high cholesterol, including the negative effects of good HDL cholesterol and triglyceride levels.
By eating a standard American diet, the average American is below the recommended daily fiber of 21-25 grams for women and 30-38 grams of fiber for men. And it is especially difficult to get enough soluble varieties. If you have difficulty getting enough fiber, one option is to take a fiber supplement, such as psyllium shell.
“Like oatmeal and beans, plantain husks are an excellent source of soluble fiber, which helps lower cholesterol by binding to cholesterol in the intestines, so it is reabsorbed by the body. Instead, it’s eliminated during bowel movements, “says a nutritionist. Veronica Rouse, RDIn her practice and her blog, The Heart Dietitian, she specializes in using food to lower cholesterol.
Plantain husk powder can be mixed with juices and other beverages. It forms a thick gel in the intestines and keeps you feeling full. Also available in bars and capsules. One study of the 2018 issue American Journal of Clinical Nutrition We analyzed 28 clinical trials and found that people who ingested 10 grams of psyllium husks daily for 3 weeks significantly reduced LDL cholesterol (13 mg / dL).
Fat is an essential part of a healthy diet, but certain fats, called trans fatty acids, are terrible for cholesterol. Trans fatty acids in packaged, highly processed foods like cookies, crackers, fried foods, pastries, and other baked goods designed for long shelf life, with total and LDL cholesterol levels. Raise and lower good HDL. Alyssa Bernison, RD, LNRegistered nutritionist in profile plan.
In contrast, walnuts contain a healthy plant-based version of the heart with healthy omega 3 fatty acids, which have been shown to lower total cholesterol and triglycerides, she says. They make great snacks to shatter the pain of hunger, she says. Please note that nuts are high in calories.
People with low cholesterol tend to “enjoy more plant-based proteins such as beans, legumes, and tofu, rather than lean meats that are high in saturated fat.”
According to the Mayo Clinic, saturated fats tend to increase LDL cholesterol levels.
“That doesn’t mean you need to ban fat, but it’s best to enjoy unsaturated fats like olive oil and avocado instead of butter and cheese,” she says.
Steve Theunissen, RDN, SmartFitnessResults.com veteran certified personal trainer and writer limits takeaway fried foods containing fatty meats, deli meats, creams, ice cream, coconut oil, palm oil, over-the-counter baked goods, saturated fats and trans fats. I am proposing that. ..
Fatty fish such as salmon, sardines, tuna, herring, and bluefish contain large amounts of healthy omega 3 fatty acids in the heart. These fatty acids are known to reduce triglycerides, which are blood fats such as cholesterol, to the risk equation for heart disease. Omega 3 does not lower LDL cholesterol levels, but some studies “they can help increase our HDL good cholesterol,” says Laboni.
Concerned about her own tendency towards high cholesterol, Laboni says she eats fatty fish at least twice a week and encourages her clients to do the same.
Another great way to increase heart-healthy fat in your diet is flax seeds, which are high in the plant-based omega 3, alpha-linolenic acid (ALA). Flax seeds are also an excellent source of water-soluble fiber. However, there is another ingredient in flax that seems to be particularly effective against cholesterol. Lignans are polyphenols found in plants that contain phytoestrogens.
A small study involving 37 men and women American College of Nutrition Journal We tested the effect of two flax seed bars with similar ALA content but with two different amounts of lignans. A 6-week randomized, double-blind, placebo-controlled trial found that high rig numbers were responsible for the most significant changes, a 12% reduction in total cholesterol and a 25% reduction in LDL. rice field. Notable is the fact that lignans have antioxidant and anti-inflammatory properties and are associated with reduced breast cancer mortality.
Plant sterols and stannole esters lower blood cholesterol levels by blocking the absorption of cholesterol in the digestive system. Since they are natural compounds contained in plant cell membranes, they are taken up by the body by eating fruits and vegetables. Unfortunately, eating fruits and vegetables isn’t enough to affect cholesterol, so food manufacturers are fortifying certain foods such as orange juice and spreads like butter.
If you don’t want to take cholesterol-lowering prescription drugs like statins, consider trying products that contain plant stannole, such as Venecol Spread. A journal study by the American Heart Association found that supplementing a participant’s diet with plant stannole ester for 6 months reduced LDL cholesterol, especially the ability of LDL droplets to accumulate in the arterial wall. For more information on other over-the-counter heart protection, read the best supplements for high cholesterol, according to nutritionists.
