Cholesterol. We hear this word too much. You might have heard others talk about their high cholesterol or recall when your doctor told you to watch your cholesterol. Everyone appears to be talking about optimum health using this word. What is cholesterol and how may a few basic food guidelines help regulate it? It's generally portrayed negatively.
Liver-produced cholesterol is fat. Since it may be found in animal and dairy products, individuals worry about their diet raising cholesterol. People sharply criticize cholesterol's importance. We all need cholesterol to produce hormones and absorb fat, but too much may be bad. Excess cholesterol narrows or clogs blood arteries.
Misinformation about the varieties of this unhealthy fat is one of the main reasons people dislike it. LDL is unhealthy cholesterol. This lipoprotein transports cholesterol from the liver to the circulation, where it clogs blood arteries. HDL, or high-density lipoprotein, transports "good cholesterol" from the blood to the liver for breakdown without issue. This article discusses ways to lower LDL cholesterol through diet.
Oxidized LDL cholesterol particles grow with added carbohydrates like fructose, contributing to heart disease. A 14-day research indicated that persons who ingested 25% of calories from high fructose corn syrup beverages had a 17% increase in LDL cholesterol. To avoid cholesterol issues, limit sodas, energy drinks, and cakes with artificial sugars.
Fruits and vegetables are rich in antioxidants that prevent harmful cholesterol from oxidizing and developing arterial plaques. Through their antioxidant properties, fruits and vegetables can lower heart disease risk. No surprise these natural treasures are suggested for practically every health problem.
Beans, legumes, whole grains, apples, and citrus are high in fiber. Fiber reduces blood LDL cholesterol absorption. Soluble fiber absorbs cholesterol-based bile and excretes both in stool. Clears cholesterol from the body.
Adding hydrogen to liquid vegetable oils makes them solid at room temperature, creating trans fats. Red meat and dairy contain natural trans fats. Hydrogenated trans fats are harmful, however natural trans fats should be eaten in moderation. Trans fat deposits can burst arteries, causing a blood clot that blocks blood flow to the heart and cholesterol from leaving the body. Avoid trans-fatty meals like fried and baked items.
Instead of LDL cholesterol, the liver transforms unsaturated fats into water-soluble ketone bodies. Unlike saturated fats, which are converted to bad cholesterol, saturated fatty acids are delivered to tissues for oxidation without leaving low-density lipoprotein in the circulation. Avocados, almonds, walnuts, olives, and fatty seafood provide heart-healthy fats, so eat them often.
To avoid serious health issues, keep your bad cholesterol in check. Following these diets can help maintain cholesterol levels. Avoid or reduce dangerous foods. Stay safe, healthy.