Cholesterol is a type of fat that can build up in your blood, potentially clogging your arteries and increasing your risk of heart disease and stroke. There are two types of cholesterol: LDL and HDL. LDL, or ‘bad’ cholesterol, leads to narrowed blood vessels. HDL, or ‘good’ cholesterol, helps remove LDL from your system. The best way to treat high cholesterol is to control it through various lifestyle choices, including following dietary guidelines, such as:
1. Adopt a diet rich in soluble fiber
Soluble fiber is found in oats, beans, peas, lentils, barley and fruits and vegetables. A diet rich in soluble fiber can help to reduce cholesterol levels by removing LDL (bad) cholesterol from your blood vessels. By including these foods in your diet, you can help keep your arteries clean and prevent plaque build-up.
2. Flavor with herbs and spices
Various herbs and spices have been shown to have cholesterol-lowering properties. For instance, garlic has been shown to reduce LDL (bad) cholesterol and raise HDL (good) cholesterol. Other herbs and spices that can help lower cholesterol include ginger, turmeric, and cumin. Moreover, such herbs and spices are great alternatives to salt, which can raise LDL cholesterol levels. Next time you’re preparing a meal, try adding a little flavor with herbs and spices—your heart will thank you for it.
3. Eat “good” or unsaturated fats
You can also help reduce your cholesterol by eating “good” or unsaturated fats. These include olive oil, nuts, and avocados. Good fats can help to improve your blood cholesterol levels by reducing the amount of bad LDL cholesterol in your body. They can also help to reduce inflammation and improve your artery health. Unsaturated fats are also a healthy alternative to saturated fats, which can raise cholesterol levels and increase your risk of heart disease.
4. Avoid trans fats
Trans fats are a type of fat often found in processed foods. They’re cheaper than other fats, and they help to extend the shelf life of products. However, trans fats are also known to raise LDL (bad) cholesterol levels in the body and increase the risk of heart disease. For this reason, it’s important to avoid trans fats and choose healthier alternatives, such as olive oil or canola oil, when cooking.
5. Consume less sugar
Sugar contributes to high cholesterol levels in two ways. First, your liver produces more LDL (bad) cholesterol when you eat sugar. Second, consuming sugar can also increase fat levels in your blood, contributing to heart disease. By consuming less sugar, you can help to lower your cholesterol levels and reduce your risk of heart disease.
6. Eat a Mediterranean style diet
Eating a Mediterranean-style diet has been shown to reduce cholesterol. This is because the diet includes plenty of fruits, vegetables, and whole grains, which are good for your heart. The diet also includes healthy fats, such as olive oil, which can help lower cholesterol levels. Additionally, the diet contains fish, which is a good source of omega-3 fatty acids. These fatty acids have been shown to reduce the risk of heart disease. Finally, the diet is low in red meat and processed foods, which can contribute to high cholesterol levels.
By making these dietary changes, you can lower your LDL (bad) cholesterol and raise your HDL (good) cholesterol, reducing your risk of developing heart disease and improving your overall health.
