If your cholesterol level is higher than normal, then you may be at risk of developing heart-related problems. But the good news is, cholesterol levels are manageable by making some diet and lifestyle changes. Read this article to learn what causes high cholesterol levels and the best tips to manage your cholesterol level. You can contact us by visiting our clinic or visiting our website at https://doralhw.org/.
Causes of high cholesterol
Many factors can cause high cholesterol, which includes:
• High intake of foods that contain unhealthy fats like saturated fats which are found in butter, palm oil, cream, deep-fried food items, and baked items.
• Low consumption of healthy fats causes high cholesterol. Healthy fats help to increase good cholesterol levels. Consume foods like avocado, nuts, fish, plant-based oils, and olives which are good sources of healthy fats.
• Eating fewer food items that contain fiber. High dietary fiber such as soluble fiber helps to decrease the amount of bad cholesterol in your blood. Add fiber-rich food items to your diet such as nuts, seeds, fruits, whole grains, and vegetables.
• Not being physically active.
• Being overweight or obese causes high cholesterol.
• If you smoke, that also increases your cholesterol levels.
• Your cholesterol levels are also influenced by your genetics and family history. Various people might be suffering from high cholesterol or heart diseases at a noticeably young age and genetics could be the reason.
• Consuming excessive alcohol can increase cholesterol levels.
• Issues with your kidneys and liver can also lead to high cholesterol levels. Some health-related conditions also cause high cholesterol.
Foods to include
Here are some foods that you can include in your diet to lower cholesterol levels:
• Oats: Having a bowl of oats or oat-based cereals helps to lower your cholesterol level. It provides 1 to 2 grams of soluble fiber to your body. Adding a banana or strawberries gives you another half gram of fiber and other nutrients.
• Whole grains: Oats, barley, and other whole grains can lower your cholesterol levels and risk of heart attack or strokes because they are a good source of soluble fibers.
• Beans: Beans are a good source of soluble fiber. As your body takes some time to digest soluble fiber, it becomes an excellent choice for individuals who are trying to lose weight.
• Nuts: Consuming walnuts, peanuts, almonds, and other nuts is beneficial for heart health. Eating 2 nuts in a day can lower your bad cholesterol. Nuts contain supplementary nutrients that protect the heart in many ways.
• Fruits and vegetables: Intake of fruits and vegetables helps in lowering LDL cholesterol levels. It contains antioxidants and nutrients that prevent heart disease. According to research individuals who eat many fruits and vegetables have a 17% lower risk of heart disease.
• Soy: Consuming soybeans and food items made from soy like soy milk and tofu is considered a good food source to lower high cholesterol. Eating 25 grams of soy protein in a day can lower bad cholesterol by 5% to 6%.
• Fish: Consumption of fish two or three times a week can reduce LDL. Fish contain omega-3s which reduce triglycerides present in the bloodstream and protect the heart from heart problems.
• Vegetable oils: When cooking use liquid vegetable oils like canola, and sunflower also help in lowering high cholesterol.
• Dairy/calcium: Consume low-fat dairy products like yogurt, cream, cheese, milk, and sour cream as they are rich in calcium.
Foods to avoid
• Food with trans-fat: Trans fats are harmful to health because they increase your cholesterol levels and lead to heart-related problems. These fats can be found in seal-packed food items like pastries and cookies. Other food items that contain trans fats are biscuits, sandwiches, popcorn, deep-fried fast food snacks, and frozen items.
• Salty high-cholesterol foods: Excessive amounts of sodium can increase blood pressure. It can be found in breads, rolls, chicken, pizza, and sandwiches.
• Processed meat: Processed food items like hot dogs, bacon, and sausages all contain fatty red meat which is high in saturated fats and cholesterol. Consuming this processed meat not only raises your cholesterol levels but leads to colon cancer.
• Sugary high-cholesterol foods: Consuming excess amounts of sugary foods leads to weight gain, heart diseases such as heart attack, diabetes, and high cholesterol levels. Consumption of these sugary foods should be limited.
To keep your body functioning properly you need cholesterol to repair and build nutrients. However, elevated levels of bad cholesterol can increase the risk of heart disease or stroke. So, you need to consume food that lowers your cholesterol levels and keeps your heart healthy. Add the above-mentioned foods to your diet to lower your cholesterol levels and try to limit or avoid foods that increase your bad cholesterol levels.
If you are experiencing high cholesterol levels or heart problems, don’t worry, we are here to help. Visit our nutrition specialists in Brooklyn, to get professional help and guidance on how to manage your problem. Call us for a free consultation!!!
You can schedule an appointment with Doral Health and Wellness doctors in Brooklyn. If you are looking for treatments, you can also talk to our specialists and inquire with them. To schedule an appointment, please visit us at 1797 Pitkin Avenue, Brooklyn, New York 11212 or call 1-347-384-5690.
.