Dietary Changes to Combat High Cholesterol
Cholesterol is found in many foods that we consume daily but is also produced naturally by the liver. Although cholesterol is essential in allowing your body to create certain vitamins, hormones, and build cell membranes, excessive amounts can lead to serious health problems. There are two types of cholesterol, HDL and LDL – the so-called ‘good’ and ‘bad’ cholesterol, respectively. Too much of the LDL form in your diet can eventually lead to a significantly increased risk of heart disease, atherosclerosis, and stroke.
In this piece, we have suggested some dietary changes that can help combat high levels of cholesterol in the body. Before we continue, you need to understand that taking things under control does not mean giving up foods containing cholesterol completely. There is instead a focus on primarily consuming foods with good cholesterol in them.
Foods for Maintaining Healthy Levels of Cholesterol
High levels of LDL cholesterol mean that you are at a higher risk of suffering a stroke or heart disease. Though medications can keep your cholesterol levels in check, some lifestyle changes can also be greatly beneficial. Here are some foods that you can take to help you stay healthy.
Healthy people can take up to three eggs per day without raising their cholesterol levels. This makes eggs a reliable source of good cholesterol in the body, but you still need to take them in moderation. Eggs can be used to raise HDL levels, which is good cholesterol. Note that while eggs are healthy, you might encounter a slight increase in cholesterol, depending on your individual circumstances. Therefore, make sure that you consult with your clinician about this part of your diet.
Organ meats include tongue, liver, heart, kidneys, brain, tripe, and sweetbreads, and are an excellent natural source of good cholesterol. For instance, from 100 grams of the beef brain, you will get 1,033% of your RDA of good cholesterol. Most of these foods are also rich in minerals such as vitamin B12 and folate.
Shellfish is a good source of dietary cholesterol and other compounds known as sterols that are beneficial for your heart health. Since it is advisable to get cholesterol from safe sources, there is no harm in enjoying some shrimp, lobster, and other shellfish. They are a good choice if you are trying to watch your cholesterol levels since they also typically contain other nutrients that your body needs for other essential functions.
Cheese, in general, is quite high in cholesterol. However, there are many different types available. Therefore, you need to make your selection carefully if you are trying to watch your cholesterol levels. We have cheddar, swiss, mozzarella, parmesan, and so on. Opt for cheeses that are low in saturated fat and eat them in moderation.
Full Fat Yogurt
Full fat yogurt is rich in cholesterol and other nutrients such as calcium, protein, magnesium, phosphorus, B vitamins, potassium, and zinc. You will get 31.9 mg of cholesterol from one cup of full-fat yogurt. This makes it a reliable source of good cholesterol that is needed by your body to function optimally.
Note that the foods that are mentioned above are recommended sources of good cholesterol. However, they need to be moderately served because too much of any of them might still expose you to some health risks.
High levels of cholesterol are not good for your health since it is associated with an increased risk of cardiovascular illnesses. These might include stroke, peripheral vascular disease, and coronary heart disease. High levels of cholesterol have also been linked with high blood pressure and diabetes. Try some of the foods mentioned above to avoid bad cholesterol and be sure to consult a doctor so that you can continue to lead a healthy life.