High cholesterol is one of the leading causes of heart problems. While some amount of cholesterol is necessary to build cells in the body, excess of it can lead to the accumulation of fatty deposits on the walls of arteries. These can then narrow and harden the arteries, reducing blood flow and increasing the risk of heart disease and stroke.
In an interaction with the OnlyMyHealth team, Dr Bhupesh R Shah, Senior Interventional Cardiologist, HCG Hospitals, Ahmedabad, shares the cause of elevated cholesterol levels. He says, “A sedentary lifestyle and lack of physical activity can significantly increase cholesterol levels, which is why individuals need to adopt a healthy diet, engage in regular physical activity, and must aim to maintain a healthy weight." In this article, we look at the dietary changes necessary to maintain healthy cholesterol levels in the body.
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Consume Foods Low In Saturated And Trans Fats
According to the American Heart Association (AHA), consuming foods high in trans and saturated fats can lead to higher Low-Density Lipoprotein (LDL) cholesterol, which is said to increase risk of heart disease. These include foods, such as fried foods, packaged snacks, margarines, full-fat dairy products, processed meat, and more. Experts advise on steering clear of these food items to lead a more heart-friendly lifestyle.
Choose Sources Of Healthy Fats
Not all fat is bad. Monounsaturated and polyunsaturated fats can actually help lower your total cholesterol and your LDL “bad” cholesterol. Omega-3 fatty acids also help reduce plaque build-up in the arteries and decrease triglycerides in the blood. Healthy fat sources include fatty fishes, nuts and seeds, olive oil, avocado, etc..
Increase Fibre-Rich Foods
According to Mayo Clinic, soluble fibre helps lower the absorption of cholesterol into your bloodstream. This in turn reduces the risk of heart problems and enhances overall health. Fibre-rich foods include oats, vegetables like broccoli, spinach, and carrots, fruits, such as apples, berries, oranges, and legumes.
Reduce Intake Of High-Cholesterol Foods
Certain foods are rich in cholesterol, including eggs, cheese, organ meats, and full-fat yoghurt. These are also called dietary cholesterol. While you may not cut them down from your everyday meals, you can choose to consume them in moderation.
Also Read: Are You Taking Statins For Cholesterol Management? Here Are Mistakes You Should Avoid
Watch Your Portion Sizes
While what you eat plays a significant role in reducing your risk of chronic illnesses, the amount and the proportion of foods you consume also has some influence on the same. Portion control is a great way to maintain a healthy weight, which in turn lowers your chances of developing chronic medical conditions like Cardiovascular Diseases (CVD).
Limit Alcohol Consumption
While alcohol itself does not contain cholesterol, when you consume it, the liver breaks it down and forms triglycerides and cholesterol in the bloodstream, explains the Medical News Today. Elevated triglyceride levels can also cause fatty liver disease, which is the accumulation of excess fat in the liver. Therefore, limiting your alcohol intake is the best way to protect your heart.
Conclusion
Small changes to your diet can make a huge difference for your heart health. According to the US Centers for Disease Control and Prevention (CDC), many factors, such as your lifestyle, your family history, and certain medical conditions can raise your risk of high cholesterol. The key is to take all necessary steps that help reduce those risks. As far as diet goes, eating a diet high in healthy fats and fibre can prove beneficial. In addition, getting enough physical activity and quitting smoking can also reduce your risk of heart diseases.
