Cholesterol is a fatty substance necessary for the proper functioning of our body. It is a crucial component of mammalian cell membrane structure and an essential component of bile acid, vitamin D and steroid hormones.
When proteins and cholesterol combine, they create lipoproteins, the two main types of which are HDL and LDL.
Smoking
According to research, smoking increases LDL cholesterol levels. Your HDL cholesterol goes down when you smoke. A healthy level of HDL cholesterol is needed to remove excess LDL cholesterol from the arteries; a lower level of HDL can lead to a higher level of LDL.
Sex and age
Women’s overall cholesterol levels are lower before menopause. After menopause, LDL levels in women, on the other hand, frequently increase. In addition, cholesterol levels generally increase with age.
lack of exercise
Lack of exercise or a sedentary lifestyle can lead to weight gain, which raises the body’s LDL cholesterol levels. Obesity and being overweight raise LDL levels, lower HDL levels, and raise total cholesterol.
Genetic
The production of cholesterol in your body is strongly influenced by genetics. So, a family history of high cholesterol can put you at risk.
What foods cause high cholesterol?
fried food
Fried foods, such as fried cheese sticks and meats, are high in cholesterol and should be avoided whenever possible. This is because they are high in calories and may contain trans fat, which can increase the risk of developing heart disease and have other adverse health effects.
Furthermore, various studies suggest that eating lots of fried foods has been linked to a higher risk of heart disease, obesity and diabetes.
fast food
Fast food consumption is significantly associated with the development of many chronic diseases, such as diabetes, obesity and heart disease. Additionally, fast food eaters generally have higher cholesterol levels, more belly fat, higher levels of inflammation, and poorer blood sugar control.
Conversely, lower body weight, less body fat, and lower risk factors for heart disease, including high LDL cholesterol (bad cholesterol), are all linked to eating fewer foods. processed and more home-cooked meals.
Whole milk products
The saturated fat content of butter, whole yogurt, whole milk and cheese is high. Therefore, choose part-skim cheese for cooking, such as Swiss or mozzarella, and limit your weekly cheese intake to no more than 84 grams.
For calcium, consume skimmed (fat-free), 1% or 2% milk. Look for low-fat or fat-free yogurt options. For example, you can replace the butter with avocado or extra virgin olive oil.
Red meat
Ground beef, ribs, pork chops, roast beef, and steak often contain high levels of saturated fat and cholesterol. Therefore, focus on lower-fat animal protein sources, including cooked skinless or 90% lean ground poultry, as well as lean cuts of meat.
Processed meat
In general, you should avoid processed meat due to its low nutritional value and high salt content. Chunks of fatty beef or pork are typically used to make bacon, sausages, and hot dogs.
If you can eat processed meat, choose sausages or deli meats made from lean turkey or minimally processed chicken.
Baked goods and desserts
High levels of blood triglycerides could develop, a risky blood lipid that increases the risk of coronary heart disease. Instead, make your desserts at home using recipes that don’t call for a lot of butter or shortening.
It allows you to modify recipes to use healthier alternatives. For example, use olive oil/avocado oil instead of vegetable oil. Additionally, you can use applesauce instead of butter when baking or have baked fruit for dessert.
Note from The Fitness Freak
Cholesterol is a waxy substance found in every cell in the body. Although it is essential for the proper functioning of the body, too much LDL (low density lipoprotein) cholesterol can cause the development of arterial plaque. As a result, it can eventually lead to heart disease, strokes, and other issues. Therefore, it is crucial to control your cholesterol level. Foods that cause high cholesterol include fried foods, processed or ready-to-eat foods, unhealthy desserts, baked goods, whole dairy products, processed meat, and red meat. Besides, it would be helpful if you also change your lifestyle, such as adopting a nutritious diet and exercising frequently.
Discuss your nutrition with HealthifyMe
You can improve metabolic health and maintain healthy cholesterol levels with the features provided by HealthifyMe. HealthifyPro’s approach to a healthy metabolism includes features like continuous glucose monitoring, real-time feedback from professional trainers, and many more that may be helpful.
A lipid profile is a test to determine the number of lipids in your blood. Triglycerides and cholesterol are two examples of the lipid class of fats. Test results may show that you have a higher risk of getting heart disease. However, knowing your cholesterol level will help you create an optimal health strategy. Choosing what suits you best is the main concern. However, here’s what you can do.
HealthifyMe offers various services that help you understand dietary options regarding your cholesterol levels and other health issues. Personalized trainers, nutrition plans, and handy food and activity trackers for your phone are all included in these plans.
The HealthifyMe app is a comprehensive health management tool that has tools to monitor weight reduction, water intake, exercise, and food intake. Additionally, the app provides men and women with no-equipment home workout videos, making it easier to get in shape and lose weight.
The software also calculates highly individualized diet plans by renowned nutritionists and trainers that take into account your current cholesterol level, target weight, projected BMI, calorie limit and food preferences.
Conclusion
Changing your lifestyle is the first step to lowering your blood cholesterol levels. To prevent several serious problems, it is essential to reduce high cholesterol levels. It is important to consult your doctor or other medical specialists as they can recommend medications that may help you.
Moreover, you can manage your disease with the help of the experienced nutritionists from the HealthifyMe team, who will also help you design an ideal diet for you.
