Do you have high cholesterol? Understand what to eat and what to avoid.

 

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A good, balanced diet, according to experts, can help control cholesterol levels.

Cholesterol, a waxy molecule found in the blood, is essential for the production of hormones, vitamin D, and chemicals that aid in the digestion of fatty foods. An increase in cholesterol levels, on the other hand, might obstruct blood flow, leading to coronary heart disease, heart attack, or stroke.

A good, balanced diet, according to experts, can help control cholesterol levels.

What factors contribute to high cholesterol?

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High cholesterol can be caused by a variety of factors, including:

-- Consumption of foods high in harmful fats

-- Low consumption of foods high in healthful fats

-- Low intake of fiber-rich foods

-- Physical activity and exercise levels are low.

-- Being overweight or obese, with excess body fat around the midsection.

-- High cholesterol levels can be caused by smoking.

-- Excessive alcohol use might raise your cholesterol and triglyceride levels.

-- Genetics

What foods should you avoid if you have high cholesterol?

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Fiber is essential for heart health. Consider the following cholesterol-friendly fiber sources: nuts, seeds, and legumes, oats and oat bran, chia and ground flaxseeds, beans, barley, psyllium, oranges, blueberries, and Brussels sprouts.

- Wholegrain breads, cereals, pasta, rice, and noodles are all good choices.

-Snack on unsalted raw almonds and fresh fruit.

- Cook using healthy oils such as canola, sunflower, soybean, olive (extra virgin is best), sesame, and peanut oils.

- People with high cholesterol, type 2 diabetes, or heart disease should consume no more than seven eggs per week.

- Choose plain milk, yoghurt, and cheese.

- Fried foods high in cholesterol include deep-fried meats and cheese sticks.

- Fast food should be avoided at all costs. Fast food eaters have greater cholesterol, more belly fat, higher levels of inflammation, higher blood pressure, and worse blood sugar regulation.

- Processed meats, such as sausages, bacon, and hot dogs, are high in cholesterol and should be avoided in your diet.

- Cookies, cakes, ice cream, pastries, and other sweets have a high cholesterol content.