Food To Control Cholesterol


The most common health condition of our society is high cholesterol, and that's why I wrote this article about the diagnosis,treatment and prevention of high cholesterol.

Health with Spices

Cholesterol is produced in your liver and required for several critical functions in your body, for example, it is used to make cell walls flexible and to make hormones, fat-soluble vitamins, and bile acids. Bile acid is used to digest your food. (Study) According to the CDC: Myth: All cholesterol is terrible for you. Facts: Your body needs cholesterol to perform significant works, for example, making hormones and building cells. Cholesterol travels through the blood on proteins called lipoproteins. Two types of lipoproteins carry cholesterol throughout the body:

  • LDL (low density lipoprotein), is usually called “bad cholesterol”, makes up most of your body's cholesterol. Elevated levels of LDL cholesterol increase the risk of coronary illness and stroke.

  • HDL (high density lipoprotein), or "good" cholesterol conveys cholesterol back to the liver. The liver at that point flushes it from the body. Significant levels of HDL cholesterol can bring down the risk of coronary illness and stroke.

  • Triglyceride is a type of fat in the blood. High triglyceride levels are associated with several factors, including being overweight, eating too many sweets or drinking too much alcohol, smoking, or having diabetes with elevated blood sugar levels. (Mayo Clinic)

High blood cholesterol is a condition that causes the level of bad cholesterol in your bloodstream. People normally suffer from this condition because of their lifestyle. It is also transferred from your parents through genes. In some levels of bad cholesterol increase because of some medical conditions.

Recommended Cholesterol levels: The recommended cholesterol levels are: (recommendation link)

  • Total cholesterol: less than 200 milligrams per deciliter (mg/dL)

  • LDL cholesterol: less than 100 mg/dL

  • HDL cholesterol: 50 mg/dL or higher

Check your Cholesterol level: Cholesterol test is called a lipid panel or lipid profile. It is a blood test that can measure the amount of cholesterol and triglycerides in your blood. (Mayo Clinic) Doctors normally prescribe you Statins(medicine) when your cholesterol levels are high and ask you to make healthy changes in your lifestyle.

Symptoms of high Cholesterol: There are often no symptoms until people have a heart attack or stroke. In case of serious blockage in a coronary artery, you may experience chest pain due to reduced blood flow to the heart muscle. Home Remedies to reduce Cholesterol:

  • Stop smoking.

  • Consume nutritious food that contains soluble fiber and omega 3 fatty acids.

  • Maintain a healthy weight according to your BMI.

  • Exercise regularly.

  • Skip trans fats from your diet

  • Focus on monounsaturated fatty acids.

  • Reduce your alcohol consumption.

  • Do daily walk at least thirty minutes

  • Stop taking stress.

Dietary Changes: If you have diagnosed with elevated cholesterol,then you should continue your medication with following dietary changes… You can also take these steps to protect yourself from the high level of bad cholesterol.

  • Reduce the intake of saturated fatty acids like red meat, dairy products.

  • Avoid trans fats intake

  • Increase intake of Omega 3 fatty acids

  • Reduce trans fats intake.

  • Add whey protein.

  • Add soluble fibers.

  • Increase the dietary intake of polyunsaturated fatty acids.

  • Limit salt intake

The food contains Saturated Fats:

Saturated fat is solid at room temperature and originated from animal sources. Eating saturated fat is not good for us because it can increase our bad cholesterol level. Saturated fats are present in:

  • Butter

  • Hard cheese

  • Pork

  • Red meat

  • Ice cream

  • Chicken with skin

  • Coconut oil and

  • Palm oil.

The food contains Trans Fats: Trans fats are more dangerous as compare to saturated fats. These trans fats cannot be digested by the body and can disturb HDL and LDL ratio. Some varieties of margarine and vegetable shortenings contain trans fats, so you'll need to quit utilizing them. Most packaged foods contain trans fats, for example, doughnuts, cakes, pies, pastries, baked goods, pizza dough, fried items of restaurants, and bread rolls, some varieties of microwavable popcorns and crackers. Always read the label of package food because hydrogenated vegetable oil, partially hydrogenated vegetable oil, hydrolyzed vegetable oil, and partially hydrolyzed vegetable oil — as these are all names for trans fats Although the number of trans fats in food has declined in recent years, and the FDA's ban on trans fats became effective in June 2018, they are yet found in certain food items, for example, nondairy coffee creamer, baked and fried foods. To decrease your trans fats intake, make sure to read the labels especially when buying any of the above food products.

Tips to Reduce High Cholesterol: Predominantly, cholesterol is linked to animal products, so the vegan diet is awesome to bring down the cholesterol. Further water consumption should be increase to eliminate toxins from your body.

1) Green Tea: Studies have shown that polyphenols present in green tea may block cholesterol absorption in the intestines and also help get rid of it. Consume 2-3 cups of green tea daily to reduce your cholesterol level.

2) Garlic and Lemon juice: 2 garlic cloves and 1 tablespoon of lemon juice daily help to reduce bad cholesterol levels. According to the study administration of garlic plus lemon juice resulted in an improvement in lipid levels, fibrinogen, and blood pressure of patients with hyperlipidemia. (Study)

3) Use of Olive oil or Canola Oil: The American Heart Association recommends that you include 10 to 15 percent of your total daily calories in monounsaturated fats such as canola oil and olive oil.

4) Soluble Fiber: Soluble fibers such as oats have been shown to reduce cholesterol levels in multiple studies, studies proved that the intake of 10 to 30 g of soluble fiber in a diet results in an approximately 10% reduction in LDL cholesterol. (Study) According to Mayo Clinic Recommended daily fiber intake per day:

  • For Men: 30-38 gms/day

  • For Women: 21-25 gms/day

Fibers are present in your daily used food items like whole grain, fruits, legumes, nuts, beans, and peas. Fiber quantity in certain food item:

  • 1 ½ cup of Oatmeal = 2.8 grams

  • 1 Orange = 3.1gm

  • 1 Apple = 4.4gm

  • 1 Banana = 3.1gm

  • 1 Date = 0.6gm

  • 1 Carrot = 1.7gm

  • 1 whole-wheat bread slice = 0.5 grams

Remember do not consume more than 70 gm per day because it will cause constipation, flatulence, and bloating.

5) Ginger Tea: Ginger tea is excellent to reduce cholesterol levels. Ginger powder significantly lowered lipid levels compared to a placebo in a double-blind clinical study. (Study) For more benefits of ginger tea click here.