Cholesterol is one of the important compounds in the human body that plays a key role in maintaining cells and vital organs healthy. The body also needs cholesterol to carry out several important bodily functions including building cell membranes, hormone production, bile synthesis and vitamin D secretion.
There are several myths that cholesterol is bad for health, while the fact is that some types of cholesterol are essential for the proper functioning of the body, and it is only healthy when the amount of cholesterol is regulated. So, it is important to ensure that cholesterol levels are well-balanced in the system. Having excess cholesterol can cause problems as it accumulates in the arteries and can result in heart disorders and other medical conditions.
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Cholesterol levels mainly depend on eating patterns. Take this two-minute read to know how diet can affect cholesterol and what diet regimen works well to bring down cholesterol levels.
Understand About Cholesterol Types And Healthy Lipids Levels
Types of cholesterol: Low-density lipoprotein (LDL) or bad cholesterol and high-density lipoprotein (HDL) or good cholesterol.
Studies reveal that high LDL cholesterol levels in the blood may elevate a person’s risk of cardiovascular diseases. Excess LDL leads to plaque build-up in the arteries, thus blocking the blood flow to the heart and leading to a heart attack. Also, improper blood flow to the brain can lead to stroke and peripheral artery disease.
While HDL cholesterol assists in getting rid of the LDL cholesterol by absorbing and carrying it back to the liver, which flushes it from the system.
Healthy Lipid Range
The combined amount of LDL and HDL cholesterol levels in the blood is called Total cholesterol. A healthy lipid profile range in the blood should be:
Total Cholesterol Level
Normal Range: Less than 200 mg/dL
Borderline high: 200-239 mg/dL
High: 240 mg/dL and above
LDL (Bad) Cholesterol Level
Normal Range: Less than 100 mg/dL
Near optimal level: 100-129 mg/dL
Borderline high: 130-159 mg/dL
High level: 160-189 mg/dL
HDL (Good) Cholesterol Level
Normal Range: 60 mg/dL or higher
Borderline low: 40-59 mg/dL
It is recommended that individuals aged 20 and above should check their cholesterol levels at least once every 5 years.
Eating a wholesome and varied diet is one of the ways to manage high cholesterol levels.
Low Cholesterol Diet Regimen
Though the human body makes cholesterol, the food one eats plays a remarkable role in enhancing its production and sustaining healthy lipid profiles. For instance, eating foods high in saturated fats and trans fats elevates bad (LDL) cholesterol levels. So, it’s necessary to pay attention to the quality of your overall diet and have a wholesome meal.
Also Read: Amazing Foods To Reduce LDL Cholesterol - Infographic
Foods To Include
Whole Grains
Whole grains are a chock full of nutrients including dietary fibre, complex carbs, proteins and essential vitamins and minerals. Further, research also proves that consumption of whole grain foods on a regular basis diminishes LDL cholesterol levels. Whole grain foods include:
Brown rice is a healthier option than regular white rice, as it comes with complex carbs that support managing cholesterol levels and shedding surplus kilos.
Quinoa is a gluten-free ancient grain that has gained popularity in recent times due to its impressive profile of proteins and fibre. It also contains ample amounts of iron, copper, magnesium, phosphorus and vitamin B complex. Adding quinoa to the diet regimen on a regular basis feeds the gut bacteria and improves the gut microbiome.
Whole grain oats are the most potent grain for reducing cholesterol levels, as it contains the right blend of nutrients and phytochemicals that assist in maintaining lipid profile and lowering the risk of heart disease. Packed with soluble fibre beta-glucan oats support in eliminating cholesterol-rich bile acids from the system, reducing LDL cholesterol.
Finger millet is one of the most valuable grains for its good protein and mineral content compared to most other cereals. Ragi aids in reducing cholesterol levels owing to the richness of the amino acids lecithin and methionine that get rid of fat from the liver, while threonine inhibits fat formation.
Fruits
Fruits are bestowed with a wealth of bioactive polyphenols and fibre that are beneficial effects on lipid metabolism and lower the risk of heart disease.
Apples, pears, grapes and berries are high in soluble fibre and low in sugars that help in lowering cholesterol levels and maintaining weight.
Vegetables
Green leafy vegetables like cabbage, broccoli, cauliflower and other vegetables like tomatoes, bell peppers carrots, beans, and onion are low in calories and high in dietary fibre. Dietary fibre plays a vital role in lowering cholesterol levels, while certain vegetables like eggplant combat oxidative stress and promote cardiac health. Ladies’ fingers contain a gel called mucilage that helps in lowering cholesterol levels by binding cholesterol during the digestion process and eliminating it via stool.
Garlic is a powerful vegetable that delivers incredible health benefits. The richness of bioactive compounds Allicin in garlic exhibits cholesterol-lowering effects and maintains a lipid profile.
Also Read: Garlic: Nutrition, Uses, Health Benefits, Recipes And Side Effects
Legumes
Beans, lentils, peas and chickpeas come with an impressive profile of fibre and protein that aid in lowering the absorption of cholesterol in the gut. Legumes are a good alternative source of animal protein devoid of saturated fats. A single serving of legumes keeps you satiated for a long time and promotes cardiac health.
Fish
Fish rich in omega-3 fatty acids can positively impact cholesterol levels and reduce heart disease risk. Furthermore, omega-3 fatty acids control blood pressure, and heart rate, improve blood vessel function and mitigate inflammation. Anchovies, tuna, salmon, halibut and sardines are some of the fish heaped with omega-3 fatty acids.
Nuts
Nuts are packed with heart-healthy nutrients such as unsaturated fatty acids, dietary fibre, and antioxidants. Incorporating nuts as part of a regular meal plan can lower the risk of coronary heart disease and other health problems linked to cholesterol. Nuts are also beneficial in regulating diabetes, promoting weight loss and combatting inflammation.
Also Read: 5 Incredible Nuts To Boost Your Heart Health - Infographic
Walnuts, almonds, pistachios and peanuts can be included in moderate amounts. As nuts are high in calories it is important to consult your nutritionist before adding them to your diet.
Green Tea
Several studies disclose that regular intake of green tea lowers LDL cholesterol and total cholesterol levels. The presence of the active ingredients catechin in green tea holds a key role in promoting LDL receptors' function and averting cholesterol absorption in the gut.
Olive Oil
Extra virgin olive oil contains a good amount of polyphenols and monounsaturated fatty acids that increase HDL levels in the system. Evidence also reveals that using olive oil can decrease total cholesterol, LDL, and triglycerides levels in the system.
Foods To Avoid
Some of the food sources that should be limited to help control cholesterol include:
- Egg yolks
- Red meat
- Foods high in trans and saturated fats
- Processed foods
- Full-fat milk products
- Baked foods
- Deep-fried foods
Effective Ways To Maintain Cholesterol Levels: Exercise: Getting regular exercise is vital to diminish cholesterol levels naturally. Cardio exercises like jogging, cycling, swimming, and brisk walking help to burn calories and reduce body fat, thus reducing cholesterol.
Manage Diabetes: Insulin resistance in diabetic patients results in more synthesis of bad cholesterol, hence better blood sugar control can support lower cholesterol and blood pressure.
Restrict Alcohol: Excessive alcohol intake leads to obesity and high triglycerides. So restricting alcohol intake may help to control cholesterol levels.
Quit Smoking: Smoking diminishes good cholesterol (HDL) levels and increases the risk of coronary heart disease. Thus, quitting smoking can improve HDL levels and lower LDL cholesterol levels. Further, it can also safeguard the arteries and lowers the risk of cardiovascular and lung disorders.
Conclusion:
A person’s lifestyle and dietary habits remarkably influence their cholesterol levels. Though some amount of cholesterol is vital for health, high levels can be detrimental to health and lead to the risk of heart disease. Thus, the best possible way to maintain a lipid profile under control is to add ample amounts of foods rich in fibre, and plant proteins over refined, processed, high fat and red meat ones. In addition, modifying your lifestyle habits may promote overall health and well-being.
