10 Foods That Helps To Control High Cholesterol And Makes You Healthy

What is Cholesterol?

Cholesterol is a substance that supports your body in a variety of ways, but the majority of people suffer from high cholesterol. It’s a component of your cell membranes. It also aids in the production of bile, hormones, and vitamin D by your body. The liver produces approximately 80% of the body’s sterol, with the remainder derived from dietary sources such as meat, poultry, eggs, fish, and dairy products. Saturated fats is derived from two sources. Your liver produces all of the high fat you require. animal foods provide the remaining fats in the body. However, that system does not always function properly or becomes overburdened. As a result, high cholesterol may flow freely in your blood. And that’s when things can go wrong.

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What are the major reason behind the high saturated fat level?

Obesity or excess weight Diabetes, liver or kidney disease, polycystic ovary syndrome, pregnancy, and other conditions that increase levels of female hormones, as well as an underactive thyroid gland, can all result in elevated LDL levels in the blood. Genetic factors can cause high cholesterol. High saturated fat levels are a major risk factor for coronary heart disease and a leading cause of heart attacks.

What are the major factors that increase the High cholesterol level?

  • Your sterol levels rise as you get older.
  • Saturated and trans fats in your meal raise your low density lipoprotein cholesterol levels. This is the “bad” cholesterol that you want to keep at a minimum. Reduce your consumption of saturated and trans fats to help lower your high fat.
  • Regular exercise can help raise your HDL levels. This is considered “good” cholesterol. On most days of the week, aim for 30 minutes of physical activity.
  • Your genes influence how much sterol your body produces. High blood sterol level can run in families.
  • Prior to menopause, people assigned female at birth have lower total cholesterol levels than people assigned male at birth of the same age. However, after menopause, their LDL levels tend to rise.

What is the normal range of cholesterol in children & adults?

Adults with cholesterol levels less than 200 mg/dl are healthy. LDL cholesterol levels should ideally be less than 100 mg/dl. Doctors may not be concerned about levels of 100-129 mg/dl in healthy people, but they may recommend treatment at this stage in people with heart disease or risk factors. People with less than 40 mg/dl may be at risk of heart disease. If a person’s total cholesterol level is 41-59 mg/dl, children should have a total cholesterol level of less than 170 mg/dl. A borderline high reading is 170-199 mg/dl, and a reading of 200 mg/dl or higher is considered high. low density lipoprotein cholesterol should be less than 110 mg/dl. The borderline high range is 110-129 mg/dl, and anything above 130 mg/dl is considered high.

What foods you need to avoid if you are facing high sterol symptoms?

  • Chicken is higher in cholesterol than eggs. A 6-ounce serving of cooked chicken breast contains 66 percent of the daily value for sterol but only 9 percent of the daily value for saturated fat.
  • One hard-boiled egg contains 62 percent of the DV for cholesterol, so eggs are high in cholesterol.
  • Whole milk is high in saturated fat, accounting for 16% of the daily value for sterol.
  • Dairy products are high in calcium, protein, vitamins, and minerals. However, if you choose full-fat, you may be getting a lot of saturated fat.
  • Plant foods with saturated fat include coconut, coconut oil, palm oil, palm kernel oil, and cocoa butter.
  • Ghee is used in traditional Indian cooking, but it is high in saturated fat. Use olive oil or a trans-fat-free margarine instead of ghee if it works for your recipe. If not, reduce the amount of ghee you use.
  • Ghee is 99% used in cooking, but it is high in saturated fat. Use olive oil or a trans-fat-free margarine instead of ghee if it works for your recipe. If not, reduce the amount of ghee you use.

Controllable LDL Cholesterol Risk Factors Include:

  • Foods high in trans-fats, saturated fat, sugar, and (to a lesser extent) cholesterol raise total and LDL cholesterol levels.
  • Being overweight can cause your LDL cholesterol to rise while your HDL cholesterol falls. High blood pressure can indicate that you are gaining weight.
  • Physical activity helps to lower LDL cholesterol while increasing HDL cholesterol. It also aids in weight loss.
  • Smoking damages your blood vessels, making them more prone to fatty deposits.
  • Diabetes type 2 can lower “good” cholesterol levels while increasing triglycerides, another type of triglyceride. One of the primary causes of the disease is a poor diet and a lack of physical activity.
  • While high blood pressure does not cause high cholesterol, it does frequently appear in people who have it. This is due to the fact that they can share many of the same risk factors, such as a lack of exercise, an unhealthy diet, ageing, and obesity. Both of these conditions are also risk factors for heart disease.

Let’s talk about the good and bad sterol types:

Low Density Lipoprotein Cholesterol (LDL)

LDL cholesterol is commonly referred to as “bad” cholesterol because it accumulates in the walls of your blood vessels, increasing your risk of health problems such as a heart attack or stroke. However, triglyceride is not entirely harmful. It is required by your body to protect its nerves and to produce healthy cells and hormones. High levels of low density lipoprotein cholesterol may run in families. If there is a change in a gene relating to triglyceride , a person may develop familial hypercholesterolemia. High LDL increase your risk of heart disease and stroke. A person with high LDL cholesterol levels may be more vulnerable to cardiovascular disease.

These high-sterol foods are as follows:

  • Fat from beef, chicken, and pork
  • Whole milk and cream
  • Butter, cheese, cream cheese, and ice cream are examples of dairy products
  • Not egg whites, but egg yolks
  • Poultry and meats
  • Meats that have been processed, such as bacon, lunch meat, and hot dogs

High Density Lipoprotein Cholesterol (HDL)

HDL is known as “good cholesterol” because it transports high fat to your liver for elimination. HDL aids in the removal of excess triglyceride from the body, making it less likely to accumulate in the arteries. High density lipoprotein differ from person to person due to factors such as health and behavioral habits. Having very high HDL levels appears to speed up the rate at which fat deposits accumulate and block arteries. High levels of HDL can act similarly to high LDL levels, increasing the risk of health problems, particularly before and after menopause.

A “good” cholesterol levels can be improved by doing the following:

  • getting at least 2 hours of exercise
  • Trusted Source of weekly moderate exercise
  • maintaining a moderate weight
  • quitting smoking
  • treating or managing type 2 diabetes

Very Low Density Lipoprotein Cholesterol (VLDL)

VLDL is an abbreviation for very-low-density lipoprotein. It is produced by your liver and released into your bloodstream. VLDL particles primarily transport triglycerides, a type of fat, to your tissues. VLDL cholesterol is similar to LDL cholesterol, but LDL primarily transports triglyceride to your tissues rather than triglycerides. very low density lipoprotein and low density lipoprotein are sometimes referred to as “bad” cholesterols because they can contribute to plaque buildup in your arteries. This accumulation is known as atherosclerosis. Plaque is a sticky substance composed of fat, triglyceride , calcium, and other substances found in the blood. A high VLDL concentration is harmful to the body. Some lipoproteins, including VLDL, are more vulnerable to free radical damage. Lipoproteins become harmful to heart health as a result of this process. Many food companies advertise their products as being low in fats, but dietary fats has little effect on your body’s sterol levels. This is primarily due to the liver’s control over sterol production. The more triglyceride you consume through food, the less sterol your liver produces.

Foods That Helps To Control High Fat Level:

  • Greens with dark leaves
  • Dairy products with low fat
  • Fish and lean meats
  • Canola oil, sunflower oil, and olive oil
  • Oils from nuts and seeds
  • Lentils, peas, and beans
  • Whole-grain foods made from brown or wild rice
  • Yams, carrots, turnips, and parsnips
  • Berries, prunes, and grapes
  • Apple, Banana, Pineapple, melon, and mango

Good And Bad Sterol Chart

Good Cholesterol

RangeCategory
60mg/dlOptimal
40-59mg/dlIncreased Danger
0-40mg/dlHigh Risk

Bad Cholesterol

RangeCategory
less than 100mg/dlOptimal
100-129mg/dlAbove Optimal
130-159mg/dlBorderline
160-189mg/dlHigh
190 AboveVery High

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