Key points
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Nutrition number one you should avoid if you have high cholesterol is saturated fat.
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Saturated fats are in foods such as meat, butter, cheese and fried foods.
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Try to add more fiber, fruits, vegetables and healthy fats to reduce your cholesterol.
Approximately 25 million Americans live with high cholesterol-creating it one of the most common chronic conditions in the United States, simultaneously two-thirds of us eat too much saturated fat (experts recommend a maximum of 10% of daily calories). Spoiler: These statistics are not a coincidence.
“There are genetic factors that can cause high cholesterol, but what is increasingly understood is that high saturated fat is generally associated with elevated cholesterol and triglycerides levels,” says Stephen Yurashek, Doctor of the Medical Doctor, Doctor of the Clinic at the Clinic Clinic He adds that there is good evidence that lifestyle factors, such as changes in diet, can help reduce these levels for many people.
So let’s look at what the study of cholesterol and saturated fat and nutrition that can help reduce your numbers say.
What is cholesterol?
Cholesterol may sound like a bad thing, but this fatty substance actually plays an important role in your body. In addition to maintaining digestion, cholesterol helps in the production of vitamin D and sex hormones.
Your liver naturally produces about 80% of your body’s cholesterol. Of course, you can also get cholesterol from food. But studies show that diet cholesterol is not the same as blood cholesterol, says nutritionist Bonnie Taub-Dix, Ma, RDN, CDN-cane means that foods high in cholesterol do not directly increase your blood levels.
There are two main types of cholesterol:
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LDL (low density lipoprotein) is what is known as “bad” cholesterol. It has a wax consistency that can adhere to the walls of your arteries. Over time, if you have too much LDL circulating in your blood, it can clog your arteries and increase the risk of heart disease, stroke and other diseases, says Yurashek.
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HDL (high density lipoprotein) is the “good” type of cholesterol. This is because it helps to eliminate excess cholesterol from your bloodstream – more special, it carries it to the liver, which breaks it down and gets rid of it.
If you have been diagnosed with high cholesterol, this usually means that LDL levels are too high and HDL levels are low. The cholesterol test will also be shown for a type of fat called triglycerides. While triglycerides are not cholesterol, high levels can also adversely affect your arteries and increase the risk of multiple conditions, including heart disease and type 2 diabetes. You get triglycerides from the foods you eat – especially when you consume more calories than your body needs.
# 1 that should be avoided if you have high cholesterol
Already (more than) we have hinted at this, but the greatest thing to avoid if you have high cholesterol is to eat too much saturated fat.
The American Cardiac Association recommends limit your intake of saturated fat to no more than 6% of your total daily calories. This means that if you need about 2000 calories a day, no more than 120 of them should come from saturated fat.
Some best sources of saturated fat include red meat, cheese, butter, cookies and fried foods.
Does this mean that you have to completely miss Quesadillas and steaks if you have high cholesterol? No. But as with most things in life, it’s about moderation-focusing on the preparation of a healthy food choice and the pleasure of these foods high in fat sparingly.
Juraschek notes that dietary changes may not be as effective if you are genetically prone to high cholesterol and this is difficult to know unless you have a genetic test. In all cases, cholesterol lowering medicines may be recommended in addition to lifestyle changes. For many, however, a diet is a great place to start or can supplement your current therapy.
What specific movements can you do to lower your cholesterol? Here are four key ones.
How to eat for better cholesterol
Nutrition to improve cholesterol levels is as easy as simple swaps and additions to your diet.
Add healthy fats
“Changing some of the saturated fat in your diet with healthy fats-those of avocado, almonds and fish such as salmon containing omega-3-fatty acids-it can have a positive effect on your cholesterol levels,” says Taub-Dix.
For example, studies have found that eating less saturated fat can reduce the risk of cardiovascular events by 17%. Moreover, the replacement of saturated fat with polyunsaturated fats (such as the type found in nuts, seeds and fish) is associated with a 21% lower risk of cardiovascular events.
It has also been shown that the low-saturated fat Mediterranean diet reduces LDL cholesterol and accumulates HDL levels for its benefits to its health benefits. This style of eating, which emphasizes healthy fats such as olive oil, as well as fruits, vegetables, nuts, seeds, whole grains and fish, is associated with a lower incidence of heart attacks, strokes and deaths due to cardiovascular disease. “I like to think about it like the things that people can Adding For their diet to the things they need to be dug, “says Taub-Dix.” But as you increase the intake of healthy fats, it will naturally pull out some of those that are not so good. “
Load on fiber
More concretely, load foods rich in rich in Soluble Fiber, such as apples, broccoli, beans, chickpeas and lentils. This specific type of fiber is attached to excess cholesterol in the intestine and then eliminates it from your body when you crack. The result, in many cases: lower cholesterol. In fact, studies show that fiber can help reduce the risk of cardiovascular disease.
Taub-Dix adds that for those with a genetic predisposition to high cholesterol, obtaining enough soluble fiber can be particularly useful. The purpose of 25 to 30 grams of common fiber every day must provide the required amount of soluble fibers. Bonus: Because fiber increases satiety, it can help with weight control – and this can also keep cholesterol levels down.
Eat more fruits and vegetables
“It has been proven that a plant-based diet helps reduce cholesterol levels,” Taub-Dix says. This does not mean that you have to become a vegetarian or vegan. The point is to fill half of your plate of fruits and vegetables, a quarter of whole grains (there is this fiber), and the other quarter with lean protein – whether it means fish, chicken breast, tofu or beans.
Our expert takes
Making changes to diet is not always a substitute for high blood pressure control medicines, but it can help many people. “I will give you an example of my own life,” says Taub-Dix. “Many members of my family are medicines for lowering cholesterol-so there is a great genetic predisposition for me. High cholesterol and heart disease are mainly fucking on my door, but I do not expose to the welcome. It can really change.”
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