Foods To Include In Your Cholesterol Diet
Today, cholesterol is one of the most commonly used terms to describe a health condition. It is an oil-based substance that is carried around the body by lipoproteins and does not mix with the blood in the body. Cholesterol is found in every cell of the body and contrary to popular belief, it is not only bad but also carries out important functions. It is an essential substance in the body as it carries out important function of digesting foods, generating vitamin D, and more. However, when cholesterol levels exceed, it triggers several dangerous conditions in the body. When the concentration in the blood increases, it can become a silent danger. There are two main types of cholesterol; one is HDL or high-density lipoprotein that carry bad cholesterol from your body to liver and are good for your body. The other is LDL or low-density lipoprotein that is bad for your body as it leads to a buildup of cholesterol in the arteries.
The lifestyle one leads is one of the major driving factors that cause disruption in cholesterol levels. People who are overweight or obese are at a high risk of having bad cholesterol. Also, one is likely to experience abnormal cholesterol levels if a family member suffers from the condition. Medical issues such as diabetes, liver or kidney disease, pregnancy, and underactive thyroid gland can give rise to the development of cholesterol problems.
High or abnormal cholesterol levels do not present any symptoms, however, it can put one at the risk of suffering from other conditions. Most commonly, cholesterol can go unnoticed unless it detected during a routine checkup or blood test. The total cholesterol levels that are less than 200 mg per deciliter are healthy.
Lifestyle changes can play a major role in preventing and maintaining the right cholesterol levels. Following a cholesterol diet that includes healthy foods can be a major contributor to the treatment of cholesterol. Moreover, unless the cholesterol levels are very high, it can be controlled with the right food choices. Here are foods that you should make part of your cholesterol diet.
- Oats – The foods on your breakfast plate can greatly impact your cholesterol levels. If you are guilty of having unhealthy high-fat foods, you should switch oats today. Oats can magically turn your cholesterol numbers and bring down the levels. Oats contain beta-glucan that does an exceptional job in absorbing low-density lipoproteins, which is then excreted by the body.
- Garlic – Who does not love adding a zing of garlic to their food? Well, apart from adding a distinct flavor of its own, garlic if one of the popular foods that must be added to your cholesterol diet. It not only keeps cholesterol levels in check but also protects heart-health. From reducing blood pressure, preventing plaque buildup on the arteries and preventing blood clots, adding 2-3 fresh cloves to your meals will have amazing effects on your health.
- Spinach – The green leafy vegetable has always been lauded for its several benefits to the body. It contains lots of lutein that keeps away heart attacks by preventing the clogging of artery walls from invaders. Spinach can be cooked as a dish by itself or added to soups and salads regularly.
- Avocado – Avocados are a boon as they pack beta-sitosterol, a plant-based fat that works at reducing the cholesterol in the body. They raise the levels of HDL and lower LDL; thus, this food must be added to your low-cholesterol diet plan. However, avocados are also high in fat and calories which you should intake them in moderation.
- Beans – Beans are abundant in fiber and they lower the rate of cholesterol by promoting absorption in certain foods. This food is great to maintain heart health and can be added to soups and salads.
The ideal cholesterol diet is one that is made by adding several types of beneficial foods rather than just focusing on one or two kinds of food. The different foods will work differently for your body and can complement each other and aiding low cholesterol levels. Of Course, getting used to a low cholesterol diet plan takes more effort than just taking medications. It will take some time before you can get used to expanding the variety of foods that you consume. It will involve new textures and flavors that you otherwise never tasted. However, a cholesterol-lowering diet plan is one of the best ways to attain and maintain your goal while not subjecting your body to side-effects. One more thing to remember, a healthy cholesterol diet not only benefits the mentioned conditioned but is also a boon for the overall body health.
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