Healthy dietary tips to maintain cholesterol levels

Healthy dietary tips to maintain cholesterol levels

You often hear that rising cholesterol level causes heart attacks or cardiac arrest. Therefore you may think that cholesterol is bad for health. However, every human body needs cholesterol and maintain it. For a better understanding of cholesterols levels first, know what cholesterol is.

What Is Cholesterol?

Cholesterol is a fatty and waxy substance. This substance is made by the liver. And it moves throughout the body carried by lipoprotein in the blood. Also, certain foods have cholesterol in them.

Types of Cholesterol:

Lipoprotein carries cholesterol in the blood. And cholesterols are distinguished depending on density and effect in the human body.

  • LDL refers to Low-density lipoprotein is often called “Bad Cholesterol” because it increases the risk of heart disease by blocking blood vessels.
  • HDL refers to High-density lipoprotein is often called “Good Cholesterol” because it protects your heart from disease.
  • In addition, very-low-density lipoprotein carries triglycerides in the human body.

Cholesterol Level Normal Range:

The healthy level of cholesterol for an adult (man/woman) is between 125-200 mg/dL. In overall cholesterol level, LDL (Low-density lipoprotein) must be less than 100 mg/dL. And HDL must be 40 mg/dL or higher for men and 50 mg/dL or higher for women.

However, the cholesterol levels for persons aged 19 or younger must be less than 170 mg/dL.

You need treatment if your cholesterol levels more than the normal range.

Reasons for the increase in cholesterol levels:

Some reasons are badly affecting your body system and increasing your cholesterol levels. The reasons are as follows:

  • Diet: Saturated fats in food like chocolate, dairy products, baked foods, some meats, and deep-fried foods increase cholesterol levels in the blood.
  • Physical inactivity: Being physically inactive, you gain weight. And with weight gain, the cholesterol level also rises.
  • Smoking: Good cholesterol reduce in people who smoke. And that low levels of good cholesterol (HDL) help raise bad cholesterol (LDL) because good cholesterol removes bad cholesterol from arteries.
  • Gender: Gender plays a role in increasing cholesterol levels. After menopause, women may rise in bad cholesterol.
  • Age: When people get old, their metabolism decreases, also they become physically inactive. It results in to rise in cholesterol levels.
  • Heredity: Also, you may discover a rise in cholesterol level if your parents or grandparents have certain high levels of cholesterol in your blood.

Dietary Tips to maintain Cholesterol levels:

  1. Eat fish or include Omega 3 fatty acids in your diet: Fatty or marine fishes like Mackerel, Herring, Tuna, Salmon, and Trout are rich in Omega-3 fatty acids. Omega 3 reduces the heart attack risk and improves heart health. Also, Omega 3 does not affect LDL cholesterol. Hence eat fish twice or thrice a week to maintain cholesterol and keep your heart healthy.
  2. Eat Almonds and nuts: Almonds and other tree nuts like walnuts improve overall blood cholesterols level. Hence, increase good cholesterol. Also, eating nuts can lower heart health complications and risks.
  3. Eat High fiber food: High soluble fiber help reduce LDL level or Bad cholesterol in blood vessels. Regular 5-10 grams of soluble fiber decrease bad cholesterol. Some foods like oatmeal, oat brans, banana, and berries have high amounts of soluble fibers.
  4. Avocados: Avocados are full of nutrients and monosaturated fatty acids in it. So, it helps to lower LDL levels and balance cholesterol.
  5. Add Whey Proteins to diet: Whey protein found in dairy products improves immunity. Also, reduce LDL levels as well as lowers blood pressure.

Bottom Line:

Regular exercise and the right diet decrease the risk of cholesterol levels rising. However, someone should consult a doctor and check up regularly if have a family history, high blood pressure, overweight, or obesity.

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