Cholesterol is a type of lipid or fat that is essential for the proper functioning of the body. It plays a role in cell membrane structure, hormone production, and digestion. However, high levels of cholesterol in the blood, particularly "bad" LDL cholesterol, can increase the risk of heart disease and other health problems.
10 Key Takeaways
Refined carbohydrates and sugars can contribute to elevated triglyceride levels and lower levels of "good" HDL cholesterol. To promote healthy cholesterol levels, it is important to limit consumption of processed foods, sugary drinks, and refined carbohydrates such as white bread, pasta, and rice.
Healthy fats, such as those found in fish, nuts, seeds, and avocados, can help raise levels of "good" HDL cholesterol. These foods also provide important nutrients such as omega-3 fatty acids, which have been shown to have numerous health benefits.
Fiber-rich foods, such as whole grains, fruits, and vegetables, can help lower levels of "bad" LDL cholesterol. This is because fiber binds to cholesterol in the gut and helps remove it from the body.
Plant sterols and stanols are compounds found in certain plant foods, such as nuts and seeds, that can help reduce cholesterol absorption in the gut. Consuming these foods can help lower levels of "bad" LDL cholesterol.
Trans fats, which are found in many processed foods, can raise levels of "bad" LDL cholesterol and lower levels of "good" HDL cholesterol. To promote healthy cholesterol levels, it is important to avoid foods that contain trans fats.
Regular exercise can help raise levels of "good" HDL cholesterol. Exercise can also help improve overall cardiovascular health, which can help promote healthy cholesterol levels.
Smoking can have negative effects on cholesterol levels, as well as overall health. Quitting smoking can help lower levels of "bad" LDL cholesterol and raise levels of "good" HDL cholesterol.
Chronic stress can have negative effects on cholesterol levels and overall health. To promote healthy cholesterol levels, it is important to manage stress through techniques such as meditation, yoga, or deep breathing exercises.
Supplements such as omega-3 fatty acids, niacin, and plant sterols/stanols can help promote healthy cholesterol levels. It is important to talk to a healthcare provider before starting any new supplements.
Working with a healthcare provider to monitor cholesterol levels and develop a personalized plan for managing cholesterol based on individual health needs can help promote healthy cholesterol levels and reduce the risk of heart disease. This may include medication, lifestyle changes, or other interventions.
References
American Heart Association. (2019). About Cholesterol. https://www.heart.org/en/health-topics/cholesterol/about-cholesterol
Centers for Disease Control and Prevention. (2020). High Cholesterol. https://www.cdc.gov/cholesterol/index.htm
Mayo Clinic. (2021). Cholesterol: Top Foods to Improve Your Numbers. https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/cholesterol/art-20045192
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