High Cholesterol-Dietary Changes

Table of Content

• Why are we concerned with High Cholesterol?

• What causes High Cholesterol?

• Complications of High Cholesterol Foods

• What are High Cholesterol Symptoms?

• Foods to Avoid with High Cholesterol

• 40 Foods to Lower Cholesterol

• How to Reduce Cholesterol in 7 Days?

• Take-Home Points

• FAQ on High Cholesterol-Dietary Changes

Introduction

High cholesterol has been viewed as the villain in the lives of many fitness enthusiasts and rightfully so. Funnily, even though we have such negative effects on cholesterol, they don’t show up during the early stages of high cholesterol. We would only know that we are plagued by high cholesterol once it ends up screwing our circulatory and blood systems. Here you would know the way to manage and reduce the impact of high cholesterol along with the dietary recommendations to escape from high cholesterol levels.

Why are we concerned with High Cholesterol?

First of all, why is cholesterol feared? We know all the cholesterol is required by the body to build the cells and perform various metabolic functions. But the problem occurs when the cholesterol gets too high in the blood and gets blocked in the arteries. When the arteries are constricted due to cholesterol, the blood flow drops which causes a variety of symptoms like a heart attack or stroke. As cholesterol can wreak havoc on the circulatory system, you are always asked to keep your cholesterol levels within their limits. 

What causes High Cholesterol?

Below are a few of the reasons or medical conditions for having high cholesterol levels in the blood, 

• Polycystic ovary syndrome

• Pregnancy

• Diabetes

• Kidney disease

• Underactive thyroid gland

• Medicines such as certain birth control pills, diuretics, beta-blockers, and antidepressants. 

• Obesity 

• Sedentary lifestyle 

Complications of High Cholesterol Foods

Here are the complications that would arise if you leave the high cholesterol untreated,

• Heart diseases 

• High blood pressure

• Chronic kidney disease (CKD)

• Thyroid issues

What are High Cholesterol Symptoms?

The high cholesterol symptoms usually don't appear in the early stages but in the later stages and that too during emergencies like heart attacks or strokes. High cholesterol is known as a 'silent killer since it kills people without any warning. So, you need to be highly careful and get tested regularly if you want to avoid any extreme symptoms of high cholesterol. Get your blood checked for cholesterol levels regularly and have at least thrice annual checkups if you are, 

• Suffering from high blood pressure

• Smoking or drinking heavily and 

• Being overweight or obese. 

Foods to Avoid with High Cholesterol

Here are the foods that can cause high cholesterol levels and also worsen your already present symptoms of high cholesterol,

• Highly processed meats: Ham, Salami and Bacon. 

• Highly Processed foods: Pastries, Biscuits, Bread and Buns.

• Takeaway foods: Burgers, Pizzas and other fancy foods. 

• Saturated oils and fats: Palm oil, coconut oil and butter. 

• Deep-fried foods: French fries, Hotdogs, Onion rings, and Doughnuts.

40 Foods to Lower Cholesterol

Here is a list of foods that can lower cholesterol levels in your blood. Adding these to your diet would ensure your overall well-being,

1. Barley and other whole grains

2. Oats

3. Eggplant 

4. Okra

5. Beans

6. Vegetable oils

7. Dark chocolates

8. Apples 

9. Oranges

10. Avocado

11. Lentils

12. Grapes Strawberries

13.  Citrus fruits

14. Foods fortified with sterols and stanols

15. Soy

16. Fibre supplements

17. Garlic

18. Tea

19. Kale

20. Legumes

21. Asparagus

22. Brussels sprouts

23. Cabbage

24. Broccoli

25. Cauliflower

26. Tomatoes

27. Carrots

28. Onions

29. Leafy greens

30. Walnuts

31. Hazelnuts

32. Almonds

33. Chia seeds

34. Flax seeds 

35. Edamame

36. Tofu

37. Salmon fish 

38. Tuna fish

39. Mackerel fish 

40. Herring fish

How to Reduce Cholesterol in 7 Days?

Reducing cholesterol levels is not a one-day or one-week task but still, we see many people setting time limits for bringing down their blood cholesterol. But you can notice considerable changes in your body after a week or so if you change lifestyle habits that can ease your cholesterol. Here are a few to try,

• Eat heart-healthy foods

Having heart-healthy foods that are rich in omega-3 fatty acids, whey proteins and soluble fibers and start away from trans or saturated fats. Bringing a change in your diet would help you in reducing cholesterol.

• Quit smoking

Smoking obstructs arteries and worsens the already building cholesterol levels. So, quit smoking even if you feel it is difficult. Quitting smoking might be hard for you but having an unhealthy body or dying early is not happy news for your family. 

• Lose weight

Losing weight is not only for your personality but it also helps in easing the burden of cholesterol in your body. Have a daily workout schedule and shed off the pounds that increase your risk of heart disease. 

• Increase your physical activity

Increasing physical activity can help your goal of reducing weight and increasing your energy levels. Use real-life exercises like taking a cycle instead of a car, or using the stairs instead of elevators. 

Take-Home Points

• High Cholesterol levels in the blood are silent killers with no symptoms. 

• In many cases, high cholesterol levels are due to obesity, lack of exercise or diets high in saturated fats.

• Follow a strict diet plan with low sugars, low saturated fats and zero trans fats if you are aspiring to come out of high cholesterol levels.

References

• High Cholesterol Diet

• Lowering High Cholesterol Levels

• High Cholesterol Management