- 1 What Is Cholesterol?
- 2 What Affects The Cholesterol Levels?
- 2.1 The Food Choices
- 2.2 Overweight
- 2.3 Inactive Lifestyle
- 2.4 Family History
- 2.5 Age
- 2.6 Low Cholesterol Diet: How To Have a Low Cholesterol Diet?
- 2.7 Eat a Handful of Nuts
- 2.8 Start Using Olive Oil
- 2.9 Consume Fiber-Rich Foods
- 2.10 Change Your Breakfast Habits
- 2.11 Start Consuming Foods Which are High In Omega-3 fats
What Is Cholesterol?
Well, Low cholesterol diet is one of the main concerns of people these days because of the rapid increase in diseases caused by the high cholesterol levels.
All of this will later be discussed in this article.
Let’s learn the basics of cholesterol first.
Cholesterol can be defined as a compound which can be found in many body tissues, and different types of lipoproteins carry it.
Just like any part of the body, cholesterol is of great importance too; there are two kinds of cholesterol.
Low-Density Proteins (LDL) are called bad cholesterol, and High-Density Cholesterol is known as good cholesterol.
Enough cholesterol is made by the body which is needed by the cells to function efficiently, but the problem starts when a high cholesterol diet becomes the part of life as cholesterol is also present in the food we eat.
The excess of anything can be harmful, and so is the excess of cholesterol in the body, it can lead to various harmful diseases which can later result in the death.
What Affects The Cholesterol Levels?
The five main reasons which can cause bad cholesterol levels are discussed below.
The Food Choices
As mentioned earlier, cholesterol is also present in the food we eat, though it is not necessary that every food will have bad cholesterol in it.
Healthy food choices will always prove to be beneficial, and on the other hand, the unhealthy food will lead to terrible problems and higher cholesterol levels.
The junk, canned and frozen food are loaded with the saturated fats which later turn into bad cholesterol levels.
The oil and preservatives used in their making are very dangerous to the health as oil is one of the main causes of higher cholesterol levels.
Being overweight will never do any good to you, and it can be easily understood by the fact that obesity can lower the HDL cholesterol in the body; therefore, being overweight is never acceptable if you want to save yourself from the LDL cholesterol.
It is always suggested to involve some activity in your way of life.
Exercise and an active lifestyle can help the body to fight against many health problems, and LDL cholesterol is one of them.
Cholesterol is a type of fat or lipid present in the blood; therefore, an inactive lifestyle will lead to the storage of fats in the body and end up leading to lower HDL cholesterol in the body.
Family history plays a vital role when it comes to the cholesterol levels in the body.
It is a fact that a person who has a family history of cholesterol is more likely to suffer from LDL cholesterol levels than the one who does not have any family history involving the cholesterol.
Therefore, the people who have a family history of the higher cholesterol levels are always suggested to pay more attention to their food choices and adopt a healthy and active lifestyle.
Age is another factor which can cause higher cholesterol levels.
The study shows that people are more likely to suffer from the higher cholesterol levels after the age of 20.
This is because, after this age, the cholesterol levels start increasing in the body.
sometimes because the level of activity starts decreasing with age.
That is why children are very unlikely to suffer from the LDL cholesterol levels.
Low Cholesterol Diet: How To Have a Low Cholesterol Diet?
A low cholesterol diet can be achieved by opting for healthier choices, and healthier choices include vegetables, fruits, and homemade food, which should be cooked with little or no oil at all.
- Say ‘NO’ to the food, which is loaded with saturated fats and dietary cholesterol
It is always recommended to read the list of ingredients which are used in the preparation of the food which you are about to consume.
Saturated fats and dietary cholesterol are two of the main causes of LDL cholesterol in the body.
Try to eliminate food such as butter, full-fat and low-fat dairy products, red meat, shellfish and coconut oil.
Eat a Handful of Nuts
There are certain nuts which can help in lowering the bad cholesterol levels in the body.
Walnuts, cashews, and almonds are the best options if you want to lower down your cholesterol levels.
However, the nuts are high in calories, so portion control is really important.
Start Using Olive Oil
According to research, olive oil cannot only help in the weight loss but also in lowering down the LDL cholesterol levels.
This is because, olive oil has certain monounsaturated fatty acids named as MUFA’s, which not only protect the heart but also lower the LDL cholesterol.
Consume Fiber-Rich Foods
Foods which are high in fiber have helped in lowering down the LDL cholesterol levels; therefore, it is suggested to consume foods which are rich in fiber.
Such foods include barley, vegetables such as peas, carrots, beets, eggplant and sweet potato, also fruits such as oranges, apples, apricots, and pears.
They are not only healthy but also very tasty, so it will make the consumption easy.
Change Your Breakfast Habits
By changing you, breakfast habits mean that the person with higher levels of cholesterol should choose a healthy breakfast.
Most of the people tend to consume foods which are high in cholesterol in the breakfast, and this habit should be changed as soon as possible.
Oats are an excellent source of fiber and can help in lowering the LDL cholesterol. Beta-glucan is a substance found in the oats. Which helps in the absorption of LDL from the body and can decrease the cholesterol levels by 5.3 percent from the body within six weeks.
Start Consuming Foods Which are High In Omega-3 fats
Omega-3 fats can help in fighting many diseases by protecting your heart.
Omega-3 fats contribute to increasing the HDL cholesterol in the body by decreasing the LDL cholesterol.
Foods which are rich in Omega-3 fats such as salmon fish can help in overcoming the problem of bad cholesterol level.
Therefore, it is safe to say that a low cholesterol diet can help a lot in fighting the LDL cholesterol levels.