How Food Can Be your Medicine for Treat your Cholesterol

If you have been diagnosed with high cholesterol, you may be prescribed medication to help lower your numbers. But did you know that what you eat can also play a role in treating your cholesterol? Read this article as we explore the benefits of a cholesterol-friendly diet. Cholesterol-friendly diets include healthy fats such as olive oil and nuts, and plenty of fibre.

What is cholesterol?

Cholesterol is a soft, waxy substance found in your blood. It’s an essential part of cell membranes and helps produce hormones and vitamin D. But too much cholesterol can be harmful. It can build up in your arteries and form plaque, which narrows your arteries and makes it harder for blood to flow through them. 

Cholesterol is mainly found in animal-based foods such as meat, poultry, fish, eggs, and dairy products. Your body also produces cholesterol. A small amount comes from plant-based foods like grains, nuts, seeds, and some vegetable oils. You can  checked it with a simple blood test. Your doctor will use the results to help determine your risk for heart disease or stroke.

There are two types of cholesterol. HDL (high-density lipoprotein) and LDL (low-density lipoprotein). HDL is often called "good" cholesterol because it helps remove LDL from the blood. LDL is often called "bad" cholesterol because it can build up on the walls of arteries and lead to health problems.

You can help keep your cholesterol levels by eating a healthy diet as medicine and getting regular exercise.

How does food affect cholesterol levels? 

High cholesterol is a common problem that can lead to serious health problems, such as heart disease. However, making small changes in your diet can help reduce your cholesterol levels and improve your overall health.

Foods that are high in saturated fat and trans fat can raise your cholesterol levels such as butter, cheese, and red meat. Trans fats are found in processed foods, such as crackers, cookies, and margarine. To help lower your cholesterol levels, limit your intake of these types of fats.

Eating plenty of fiber-rich foods can also help reduce your cholesterol levels. Good sources of fiber include oats, bran, beans, peas, lentils, apples, oranges, and strawberries at least 25 grams of fiber per day.

In addition to dietary changes, regular exercise is also important for lowering cholesterol levels. Just 30 minutes of moderate-intensity aerobic activity most days of the week can help improve your cholesterol levels.

The best foods to eat to lower cholesterol

A diet rich in healthy fats, fiber, and antioxidants is key to lowering cholesterol levels. 

Below are some specific foods that can help lower cholesterol:

Nuts: Almonds, walnuts, and other nuts are high in antioxidants and healthy fats. They can help reduce LDL (bad) cholesterol while raising HDL (good) cholesterol.

Oats: Oats are a great source of soluble fiber, which can help reduce LDL cholesterol levels.

Legumes: Beans, lentils, and other legumes are also high in soluble fiber and have been shown to reduce LDL cholesterol levels.

Avocados: Avocados are rich in healthy fats. They have been shown to improve HDL cholesterol levels and reduce LDL cholesterol levels.

Salmon: Salmon is a good source of omega-3 fatty acids, which have been shown to reduce LDL cholesterol levels.

The worst foods to eat if you have high cholesterol

If you have high cholesterol, you'll want to avoid these foods that can make your condition worse. Saturated fats can increase your cholesterol levels. Trans fats, often found in processed foods, can also increase your cholesterol levels and should be avoided. fried foods and sugary sweets can also contribute to high cholesterol levels, so it's best to limit these as well.

There are a few foods that are particularly bad for people with high cholesterol. These include fried foods, processed meats, and sugary snacks. Fried foods are full of unhealthy fats that can increase your cholesterol levels. Processed meats are also high in saturated fats, which can have the same effect. And sugary snacks can cause your body to produce more LDL cholesterol, the 'bad' type of cholesterol. So if you have high cholesterol, it's best to avoid these foods as much as possible.

How to make lifestyle changes to lower cholesterol

Making lifestyle changes is one of the most important things you can do to lower your cholesterol. 

Here are some tips on how to make changes that will have a big impact on your health:

1. Eat a healthy diet. This means  daily eating plenty of fruits, vegetables, whole grains, and lean protein. Avoid processed foods like sugary drinks, and excessive amounts of saturated and trans fat.

2. Exercise regularly. Getting at least 30 minutes of moderate exercise each day can help lower your cholesterol levels.

3. Quit smoking. Smoking is one of the leading causes of high cholesterol. Smoke quitting is one of the best things you can do for your health.

4. Lose weight if you’re overweight or obese. Losing even a small amount of weight can reduce your risk for heart disease and stroke.

Making these lifestyle changes can be difficult, but they’re worth it for your health. Talk to your doctor about ways to make these changes easier for you.

Conclusions

If you have high cholesterol, it's important to make dietary changes to help lower your numbers. While medication can be an option for some people, many times making lifestyle changes, such as eating healthier foods and exercising more, can be enough to get your cholesterol under control. Foods like olive oil, salmon, and avocados are all great choices that can help improve your cholesterol levels. So next time you're at the grocery store, stock up on these items and give them a try!