10 Healthy Eating Habits for Managing Cholesterol Levels
Eliminate Trans Fats
Trans fats are the worst type of fat for your cholesterol levels. They raise your LDL (bad) cholesterol and lower your HDL (good) cholesterol. Trans fats are found in many processed foods, such as cookies, crackers, and margarine. Read food labels carefully and avoid foods that contain trans fats.
Limit Saturated Fats
Saturated fats are found in animal products, such as meat, poultry, and dairy products. They can also be found in some plant-based foods, such as coconut oil and palm oil. Saturated fats raise your LDL cholesterol. Limit saturated fat to no more than 10% of your daily calories.
Increase Soluble Fiber
Soluble fiber is a type of fiber that dissolves in water. It forms a gel-like substance in your digestive tract that traps cholesterol and prevents it from being absorbed into your bloodstream. Soluble fiber is found in foods such as oats, beans, lentils, and apples. Aim for at least 10 grams of soluble fiber per day.
Choose Healthy Protein Sources
Protein is an important part of a healthy diet, but not all proteins are created equal. Choose lean protein sources, such as fish, chicken, and tofu. Avoid red meat and processed meats, which are high in saturated fat.
Incorporate Omega-3 Fatty Acids
Omega-3 fatty acids are essential fatty acids that your body cannot make on its own. They have many health benefits, including reducing cholesterol levels. Omega-3 fatty acids are found in fish, flaxseed, and walnuts. Aim for two servings of fish per week or take a fish oil supplement.
6. Consume Lean Meats
Lean meats are a good source of protein and iron. They are also lower in saturated fat than red meat. Choose lean cuts of meat, such as sirloin steak, pork loin, and chicken breast. Remove the skin from poultry before cooking.
7. Limit Cholesterol Intake
Cholesterol is found in animal products, such as meat, poultry, and dairy products. Limit your cholesterol intake to no more than 300 milligrams per day. Read food labels carefully and choose foods that are low in cholesterol.
8. Choose Whole Grains
Whole grains are a good source of fiber, which can help to lower cholesterol levels. Choose whole-grain bread, cereal, rice, and pasta over refined grains.
9. Include Fruits and Vegetables
Fruits and vegetables are low in cholesterol and saturated fat. They are also a good source of fiber, vitamins, and minerals. Aim for at least five servings of fruits and vegetables per day.
10. Maintain a Healthy Body Weight
Being overweight or obese can increase your cholesterol levels. If you are overweight or obese, talk to your doctor about a healthy weight loss plan.
FAQs
What is cholesterol?
Cholesterol is a waxy substance that is found in all cells of the body. It is essential for many bodily functions, such as hormone production and cell growth. However, high levels of cholesterol can increase your risk of heart disease and stroke.
What are the symptoms of high cholesterol?
High cholesterol usually does not cause any symptoms. However, it can lead to heart disease and stroke, which can cause symptoms such as chest pain, shortness of breath, and numbness or weakness in your arms or legs.
How is high cholesterol treated?
High cholesterol can be treated with lifestyle changes, such as eating a healthy diet, exercising regularly, and losing weight. If lifestyle changes are not enough to lower your cholesterol, your doctor may prescribe medication.
