Introduction
The foods with high-fat content can be replaced by foods low in fat content. This is a simple and smooth way to clear the excess fat. Simple foods with more low-density lipids (LDLs) can be included in the diet.
Cholesterol is of two kinds: High-density lipids(HDLs) and low-density lipids(LDLs). The HDLs are beneficial for health; the LDLs, when oxidised, are prone to cause heart attacks and heart failure. Monounsaturated and polyunsaturated fats are also considered healthy fats. They add up to the good cholesterol levels in the body and do not increase any LDL levels.
Cholesterol is required in sufficient amounts to maintain the body’s normal function. They are required for making bile acids, vitamin D, hormones like oestrogen, progesterone, testosterone, cortisol and new-cell formation.
Foods and habits that reduce cholesterol
Soluble fibre
Soluble fibre is a type of fibre found in plant foods. when inside the body, soluble fibre turns into a gel-like structure. This gel-like structure binds to the cholesterol and eliminates it from the body. The foods rich in soluble fibre and to be included in the diet are:
- Apples
- Avocados
- Barley
- Beans and peas
- Carrots
- Citrus fruits
- Figs
- Flax seeds
- Guavas
Experts say the recommended intake of soluble fibre is 25-30 grams daily. This is beneficial for reducing and managing cholesterol levels. Eating 5-10 grams of soluble fibre will help lower LDL levels by 5-11 points or more.
Avoid trans-fat foods
Fats formed due to the partial hydrogenation of vegetable oils are termed “Transfats”. They harm your body as they build up or continue to get deposited in the arteries and organs. Trans-fat is usually found in packaged food items and restaurant food. Be careful in choosing your food and avoid foods containing trans fat. Foods high in trans fat and to be avoided include deep-fried foods like french fries, deep-fried chicken, cakes and desserts.
Fatty fish
Eat fatty fish at least 2-3 times a day. This will lower the LDL levels inside the body by raising the omega-3 fatty acids and replacing meat high in saturated fats. They also increase the HDL levels. Salmon, trout and tuna are the best sources of omega-3 fatty acids.
Nuts
A lot of studies have shown the importance of the inclusion of nuts in daily diet. Walnuts, cashew nuts, and almonds are good for health as they can lower the LDL levels. Around 57 grams of nuts should be taken daily to add good cholesterol to your body.
Keep your weight in check.
If you are overweight, reducing your LDL levels by around 4-5 kilos per day will reduce it by 8%. Lowering the calorie consumption in daily intake will reduce the LDL levels. You can also check your weight trend by using medicine apps.
Quit smoking
Smoking can induce higher levels of LDLs and reduce HDLs( high-density lipids). Quit smoking to reduce the cholesterol levels in your body.
Avoid saturated foods
Foods like chocolates, meat, processed meat, pies, pastry and are rich in saturated fat. It is good to avoid such foods to keep the cholesterol in check. Include foods like eggs, prawns, crab, and organ meat like kidney and liver, which can help provide good cholesterol to your body.
Reduce drinking alcohol
Reducing alcohol consumption means giving less work to your liver, which may instead remove the bad cholesterol from your body. You may have few drinks in a week when compared to no alcohol at all; wine and beer are better options when you want to drink and avoid binge drinking totally.
Healthy eating habits
These include eating home-cooked food, choosing healthier cooking habits, eating only healthy fats, and practising portion control while eating. Adopt pan-tossed or fried foods over deep-fried cooking procedures, include soups and other less-fat dishes, and eat vegetables that are cooked/steamed and not fried. In case of deficiency or substitutes you can purchase multi-vitamins capsules or tonic online and get it on your doorstep by using a medicine delivery app. But it is recommended to consult with your doctor or dietician before doing so.
Conclusion
Your body requires good cholesterol. They help avoid diseases that may become lethal later in life. Choice of foods, lifestyle and eating habits also influence cholesterol levels. The cholesterol levels have to be kept in check, too. Regularly checking cholesterol early empowers you to take proactive steps to manage the condition, make lifestyle changes, and prevent complications. Knowing what to do and what to avoid is the first step towards effective cholesterol management, allowing you to lead a healthier and more fulfilling life. If you want to order medication through the medicine delivery app, get the best experience ordering medicine online from truemeds and avail of doctor’s consultation on prescription medicines.
Santosh Kumar is a Professional SEO and Blogger, With the help of this blog he is trying to share top 10 lists, facts, entertainment news from India and all around the world.