Cholesterol is a fatty substance with a waxy consistency. It isn’t necessarily “bad.” It is required by your body for the formation of cells, as well as the production of vitamins and other hormones. However, too much cholesterol might be harmful.
Cholesterol is derived from two different sources. All of the cholesterol you require is produced by your liver. The remaining cholesterol in your body originates from animal-based diets. Meat, poultry, and dairy items, for example, all include dietary cholesterol.
Saturated and trans fats are abundant in those same foods. Because of these fats, your liver produces more cholesterol than it would normally. This increased manufacturing causes some people’s cholesterol levels to rise from normal to harmful.
If you have so much more cholesterol levels in the blood, this could form plaque when it combines with other molecules in your blood. Plaque adheres to the inner surfaces of your arteries. Atherosclerosis is the accumulation of plaque. This could cause coronary artery disease, in which your coronary arteries constrict or even become completely clogged.
Cholesterol is a substance that travels through the bloodstream. The threat to your health rises as the level of cholesterol in your blood rises. High cholesterol increases the risk of cardiovascular disorders like heart attack and stroke. That’s why it’s crucial to get your cholesterol checked so you know what your levels are.
LDL cholesterol, which is harmful, and HDL cholesterol, which is beneficial, are the two forms of cholesterol:
HDL: High-density lipoprotein is an acronym for high-density lipoprotein. Because it transports cholesterol from other regions of your body back to your liver, it is commonly referred to as “good” cholesterol. The cholesterol is then removed from your body by your liver.
HDL: Low-density lipoprotein (LDL) is an acronym for low-density lipoprotein. Since a high LDL level causes plaque to build up in your vessels, it’s commonly referred to as “bad” cholesterol.
VLDL: Very low-density lipoprotein (VLDL) is an acronym for very-low-density lipoprotein. VLDL is also referred to as “bad” cholesterol since it leads to plaque development in the arteries. However, VLDL and LDL are not the same; VLDL primarily transports triglycerides while LDL primarily transports cholesterol.
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What makes cholesterol levels rise?
Cholesterol is present in fat-containing animal products. Red meat, egg yolks, deep-fried dishes, and full-fat dairy items are among the foods high in LDL. Processed foods containing high-fat meat and dairy, such as cookies, crackers, and other canned goods, are an often-unexpected contributor to LDL. Keep in mind that saturated fats in animal-based foods are the most common dietary reason for high LDL levels.
- Unhealthy eating habits, such as consuming excessive amounts of unhealthy fats. Saturated fat, for example, can be found in meats, dairy products, chocolate, baked goods, as well as deep-fried and processed foods. Another type of fat is trans fat, which can be found in fried and processed meals. These fats can cause your LDL (bad) cholesterol to rise.
- There is a lack of physical activity, as there is a lot of sitting and very little exercise. Your HDL (good) cholesterol is reduced as a result of this.
- Smoking reduces HDL cholesterol, particularly in women. It also boosts LDL cholesterol levels.
How to deal with high cholesterol?
Dietary adjustments can help those with high cholesterol. Keeping a meal journal for a week and determining which foods include cholesterol and which can assist improve HDL is an excellent place to start. Then, with the advice of your cardiologist, primary physician, or nutritionist, you can change your diet to lower your cholesterol. If a change is required right away, medication can be used to help. Whenever making any dietary changes or medicine, speak with your primary care physician or cardiologist, specifically if you have a cardiac issue.
Foods to eat while having High cholesterol
In just a few weeks, black tea has been shown to lower the lipid profile of the system by roughly 10%. As a result, the overall value of harmful cholesterol in the blood is reduced.
Antioxidants found in all of our favorite chocolates help to raise beneficial cholesterol levels in our bodies. Chocolate consumption regularly can also aid in the smoothing of arteries and the prevention of blockages. Bittersweet and dark chocolates are good alternatives for health-related concerns.
If you want to improve the health of your heart, this is a terrific food to eat. Beans are high in fiber, with brakes them an excellent source of encouraging good cholesterol while simultaneously preventing bad cholesterol.
Cholesterol can be reduced by making heart-healthy lifestyle modifications. A heart-healthy food plan, weight control, and physical exercise are among them.
If lifestyle modifications alone aren’t enough to lower your cholesterol, you may need to take medication. Statins are one type of cholesterol-lowering medication that is accessible. You should continue to make lifestyle modifications even if you are using cholesterol-lowering medications.
Foods to avoid high cholesterol
Deep-fried meats and cheese sticks, for example, are rich in cholesterol and should be avoided whenever feasible.
This is because they’re high in calories and may include trans fats, which can raise your risk of heart disease and harm your health in a variety of ways. Fried food consumption has also been related to an increased risk of heart disease, obesity, and diabetes.
Fast-food consumption is linked to several chronic diseases, including heart disease, diabetes, and obesity.
People who eat fast food frequently have greater cholesterol, more belly fat, higher levels of inflammation, and poor blood sugar control.
Consuming less processed foods is linked with lower body mass and a reduced risk of heart disease.
Sweets and baked products
Butter or shortening is commonly used in cookies, cakes, and pastries, making them high in saturated fat and cholesterol.
They’re also high in sugar, which can raise blood triglycerides, an unhealthy blood fat (lipid) that can increase the risk of coronary heart disease.
Prepare your desserts at home rather, using methods that don’t call for shortening or a lot of butter.