How to Prevent Elevated Cholesterol
Lowering your cholesterol can be achieved with a nutritious diet low in sodium and saturated fat. Eat as many fruits and vegetables as you can, as well as wholegrain foods, pulses (like beans and lentils), nuts, and seeds. Because they are often heavy in sugar and saturated fat, limit your intake of processed meat, cookies, cakes, and pastries. For healthier alternatives to fried food, consider roasting your vegetables and potatoes or using an air fryer.
Have a balanced diet.
Consuming a diet low in fat can help lower blood cholesterol levels. Select foods that are high in soluble fiber and healthy fats, like those found in avocados, olive oil, nuts, seeds, and seafood, and low in trans, saturated, and salty fats.
Aim for lean meats like chicken, turkey, and fish and restrict red meat and full-fat dairy to no more than 350g per week. Steer clear of processed meats like pastrami, salami, and ham because they are heavy in salt and saturated fat.
Instead of frying, try baking or grilling because fried foods are typically heavy in calories and saturated fat. If you do like fried food, try eating it less frequently and in smaller quantities.
Work out frequently.
Frequent exercise raises your good cholesterol (HDL) and lowers your triglycerides and bad cholesterol. Additionally, it aids in weight control or reduction, which in turn helps to balance cholesterol levels.
Select exercises like yoga, swimming, and walking that won't overstress your joints. Make sure to see your physician prior to beginning a new fitness regimen. See your doctor before making any dietary or exercise changes if you have a chronic illness, such as diabetes or asthma.
A heart-healthy diet plan places an emphasis on complete, nutrient-dense foods including fruits, vegetables, lean protein, and whole grains while reducing added sugar, salt, trans fat, and saturated fat. It also contains omega-3 fatty acid-rich fish, which may lower your cholesterol levels, and healthy oils like canola and olive oil. Not to mention abstaining from smoking and consuming little alcohol. These behaviors can all lower your cholesterol and lower your risk of heart disease.
Consume your supplemental cholesterol.
One component of your total heart health regimen should be the use of cholesterol-lowering supplements. You should include quitting smoking, maintaining a healthy diet, getting regular exercise, and losing weight if necessary in your plan.
Trans and saturated fats raise your bad cholesterol, whereas beneficial unsaturated fats found in fish, olive oil, and vegetable oils lower it. In addition, you should consume a lot of fiber and consume less processed food, sugar-filled beverages, and salt.
By reading labels and choosing wise alternatives, you can find a wide variety of heart-healthy options. For instance, switching to skim or nonfat yogurt and cheese from whole milk or full-fat varieties can have a significant impact. Additionally, to prevent the saturated fat found in frying, bake or simmer your food instead of frying it.
Consult your physician.
The best defense against high cholesterol is to eat a heart-healthy diet low in trans and saturated fats. Fruits, vegetables, whole grains, chicken, fish, nuts, and nontropical vegetable oils are also prioritized in the diet.
It's critical to read food packaging's nutrition labels. These can assist you in determining how much sodium, cholesterol, trans fat, and saturated fat are present in a food.
Because they boost poor LDL levels and lower good HDL levels, trans fats and saturated fats—which include butter, lard, and shortening—are harmful for cholesterol. Red meat, full-fat dairy products, and processed foods like cakes, cookies, and pastries are among the foods high in these fats.
For dairy, go for low-fat milk, cheese, and yogurt; for protein, stick to lean meats and fowl. Reduce the amount of food you fry, or use non-tropical oils like canola, olive, or safflower to cook instead of deep-frying.
