Cholesterol is a white, waxy, fatty substance. It is made in the liver and released into the bloodstream. You can also get cholesterol from the food you eat. It is important to get your cholesterol checked and learn how to manage your high cholesterol.
Raised cholesterol is a common problem and a risk factor in the development of coronary heart disease; however a visit to your GP and following a healthy diet and lifestyle can help to lower cholesterol levels and will significantly reduce the risk. High blood cholesterol can affect anyone. It’s a serious condition that increases the risk for heart disease, the number one killer of Americans – women and men. The higher your blood cholesterol level, the greater your risk.
In case you are looking to lower your cholesterol, then you’ve come to the right place. We will assist you make managing your cholesterol as easy and as effective as feasible.
What causes high cholesterol?
Foods high in saturated and trans fat increase cholesterol levels. Saturated and trans fats are found mainly in: fatty meats, full cream dairy products (e.g. milk, cream, cheese and butter), deep-fried take-away foods, baked products (e.g. biscuits and pastries). You should limit the amount of foods you eat that contain saturated and trans fats.
What foods should be avoided if you have high cholesterol?
Research shows that increased body weight is associated with high cholesterol and increased risk for coronary heart disease. So, go for the test when you have overweight. Therefore, losing weight and cutting out foods that contribute to weight gain and inflammation help you lower your total cholesterol and LDL cholesterol levels.
The following foods should be avoided if you have high cholesterol:-
- Fried Chicken
- Mac & Cheese
- Microwave Popcorn
- Commercial Baked Goods
- Fried Chicken
- French Fries
- Cream Cheese
- Ice Cream
- Egg Yolks
- Red Meat
- fatty beef
- poultry with skin
- lard and shortening
- dairy products made from whole or reduced-fat milk
- saturated vegetable oils, such as coconut oil, palm oil, and palm kernel oil
It is also important to avoid trans fats. Foods to stay away from include:-
- packaged cookies, cakes, doughnuts, and pastries
- potato chips and crackers
- packaged frosting
- commercially fried foods
- bakery goods that contain shortening
- buttered popcorn
- any products that contain partially hydrogenated or hydrogenated vegetable oils
It is important to note that a completely fat-free diet can also be harmful, because it would deplete the levels of good carbohydrates, impair normal nerve and brain function, and possibly increase inflammation. Choosing healthful fats can help lower bad cholesterol levels, while maintaining, and in some cases increasing, good cholesterol levels.
Fiber is equally important for a healthy heart. Fiber is found in two main forms – soluble and insoluble. Insoluble fiber is important for digestive health. Soluble fiber binds to cholesterol in the bloodstream and helps remove it through stool. Soluble fiber has the added benefit of helping to control blood sugar levels as well.
A healthful diet is one way to help keep cholesterol levels in check. While avoiding foods with high cholesterol content may be beneficial for some, the American Heart Association, National Heart, Lung, and Blood Institute, and Centers for Disease Control and Prevention (CDC) agree that the most effective dietary approach to cutting blood cholesterol is choosing foods that contain unsaturated fats over those that contain saturated or trans fats.
Other ways to improve your cholesterol
- stop smoking
- limit animal fats (e.g. butter, cream, cheese,
- fried meals)
- consume more fibre (e.g. fruit, vegetables, cereals,
- baked beans)
- consume more fish
- Drink less alcohol (grog)
- keep a healthy weight
- increase physical activity – aim for half-hour or more
- of moderate intensity physical activity each day of the
- Take your medicine each day as directed by your
- doctor – medication can help reduce your cholesterol
- if it’s too high
Reducing the amount of saturated fat in your diet is important to lower a high LDL-cholesterol level. Eating less total fat can help reduce saturated fat, and also can help limit your overall calorie intake, since many high-fat foods are also high in calories. But eating fat-free or reduced-fat foods isn’t always the answer.
Cholesterol is a kind of fats found in the bloodstream. Your body needs a few cholesterols to work efficaciously. Cholesterol has many good uses but is a trouble when there’s an excessive amount inside the blood. High cholesterol can clog the blood vessels that supply the heart and different parts of the body. This will reduce the flow of blood to the heart and cause a heart attack.
Communicate to your doctor about all your risk factors and what you may do to reduce your risk of heart disorder. Often, the actions you are taking to control one risk component help reduce others as well. For example, losing weight enables to reduce your blood cholesterol levels and high blood pressure, and helps to control diabetes.
Normal physical activity assists you to lose weight as well as enhance the health of your heart and lungs, which can also help lower your danger of heart disease. The goal is to eat a diet that promotes low levels of bad cholesterol and high levels of good cholesterol. Fat intake affects this balance because fatty acids bind to liver cells and regulate the production of cholesterol. There are several lifestyle changes that you can make to improve your cholesterol.
You can eat healthy foods, reach and maintain a healthy weight and be physically active. Some people also need to take medicine to lower their cholesterol because changing their lifestyle and diet isn’t enough. Your healthcare providers will help you set up a plan for improving your cholesterol — and keeping yourself healthy!