Dietary Methods To Regulate Blood Cholesterolmahesh kandakatla
Cholesterol is a fat-like compound. It exhibits the appearance of wax. Cholesterol is an essential compound. It helps in the manufacturing of several nutrients such as vitamin D, certain hormones and several substances that facilitate digestion. Our body is capable of manufacturing cholesterol. However, our body accumulates additional cholesterol from certain food sources. These sources include egg yolk, meat, and cheese.
Why regulate blood cholesterol?
The level of cholesterol in our blood determines low, high or moderate blood cholesterol levels. So, as mentioned it is beneficial to have ample level for the proper functioning of our body. However, high levels of blood cholesterol are equivalently hazardous. Excess cholesterol in the blood leads to the formation of plaque, known as atherosclerosis. Cholesterol combines with blood substances. They get stuck to the artery walls. After getting stuck they can narrow these walls or even block them. This accelerates the chances of heart disease as well as coronary artery disease. As we know, heart disease has emerged as the leading factor for causing deaths worldwide.
THE DIETARY SUBSTANCES TO REGULATE BLOOD CHOLESTEROL
As we know the food we consume plays a very important role in our health. There are several foods that play an active role in controlling cholesterol. Let’s discuss such food substances.
Fruits and vegetables
Fruits and vegetables decrease the percentile of getting heart disease up to 17%. These comprise an antioxidant. This antioxidant in return does not let the LDL oxidize. Without being oxidized it is unable to form plaque in the arteries. Thus, fruits, and vegetable help in reducing cholesterol and heart disease.
Consume healthy fats or unsaturated fats
One must consume healthily, or unsaturated fat as saturated fats increase LDL (known as bad cholesterol) level. Its sources can be derived from dairy products, chocolates, meat, deep-fried food, baked food, processed food, etc.
Food with high soluble fibre levels has a magnificent effect on our body. They interfere with the absorption of this substance by our digestive tract. Whole grain cereals, fruits, beans, flax, apples, and legumes are rich in soluble fibre.
Fish high in omega-3 fatty acids
Omega-3 fatty acids increases the level of HDL in our body. It also protects our heart from blood clots and inflammation. Therefore, they in a way guard us against a heart attack. Salmon, tuna, and mackerel are fishes that are rich in omega-3 fatty acids.
Herbs and species
Several herbs and species contain various nutrients, vitamins, and antioxidants. These antioxidants do not let LDL oxidize and form plaque in the artery. Ginger, garlic, and turmeric possess strong antioxidant properties.
Proteins and isoflavones are found in soybeans. These have shown to have a great effect on lowering this substance and thus, in turn reducing the risk to heart disease.
Camellia sinensis is a plant. The leaves of this plant are dried and heated for the preparation of green tea. Green tea reduces blood cholesterol levels.
There are also certain eatables that one should avoid lowering the level. These substances include:
Limit alcohol for low cholesterol
Alcohol increases the blood pressure which increases the risk to a heart attack. It also plays a role in increasing the weight of a person by adding calories. This leads to increases LDL level and decreased HDL level in the body.
Avoid trans artificial fats for low cholesterol
Artificial Trans fat is also called as bad fat. It increases the level of LDL and decreases the level of HDL (also known as the good fat). Its sources lie in hydrogenated oil.
Avoid added sugar
Consumption of added sugar not only enhances the calorie intake but also increases the blood cholesterol levels.
Limit the quantity of salt
High consumption of Sodium causes high blood pressure. This, in turn, accelerates the chances of heart disease. Thus, it is very important to limit the use of salt to 2300 mg a day.
Avoid eatables having cholesterol
If we are on a diet to control cholesterol than, it is very important to lower the consumption of cholesterol-rich food. One must not consume more than 200 mg of this substance in one day. One must avoid eating meat, dairy products, egg, etc.
Cholesterol is an essential substance. It is required by our body for several methods. However, it is very important to control, its level. This can be done by bringing out a change in the lifestyle. These changes include changes in eating habit, physical exercise, and weight management activities.
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