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Blood contains a waxy substance called cholesterol, which is essential for the synthesis of hormones, vitamin D, and chemicals that aid in the digestion of fat-based foods. Elevations in cholesterol, however, have the potential to obstruct blood flow, which can result in heart attacks, strokes, or coronary heart disease.
Experts say that eating a healthy, balanced diet can help control cholesterol levels.
What are the causes of high cholesterol?
Some causes of high cholesterol include:
- High intake of foods containing unhealthy fats
- Low intake of foods containing healthy fats
- Low intake of foods containing fibre
- Low levels of physical activity and exercise.
- Being overweight or obese and having too much body fat around your middle.
- Smoking can lead to high cholesterol levels.
- Genetics
- Drinking too much alcohol can increase your cholesterol and triglyceride levels.
What to eat if you have high cholesterol?
- Fiber is important for a healthy heart. Some cholesterol-friendly fiber options to consider include: nuts, seeds, and legumes, oats and oat bran, chia and ground flaxseeds, beans, barley, psyllium, oranges, blueberries and Brussels sprouts.
- Choose wholegrain breads, cereals, pasta, rice and noodles.
- Snack on plain, unsalted nuts and fresh fruit
- Use healthy oils for cooking – some include canola, sunflower, soybean, olive (extra virgin is a good choice), sesame and peanut oils.
- A maximum of seven eggs each week is recommended for people with high cholesterol, type 2 diabetes and heart disease.
- Choose unflavoured milk, yoghurt and cheese.
What to avoid if you have high cholesterol?
- Fried foods, such as deep-fried meats and cheese sticks, are high in cholesterol
- Fast food should be completely out of your diet. People who frequently eat fast food tend to have higher cholesterol, more belly fat, higher levels of inflammation, higher blood pressure, and impaired blood sugar regulation.
- Processed meats, such as sausages, bacon, and hot dogs, are high cholesterol foods that you should limit in your diet.
- Cookies, cakes, ice cream, pastries, and other sweets tend to be high in cholesterol
Source:FE
