Causes of high cholesterol
High cholesterol is a condition characterized by elevated levels of low-density lipoprotein (LDL) cholesterol in the blood.
According to the CDC, 86 million adults in the United States have cholesterol levels above 200 mg/dl, which is considered high. High cholesterol doesn't have any symptoms, so it's important to have regular blood tests to check cholesterol levels.
How to reduce cholesterol with diet?
+ Reduce saturated fat
Limit foods high in fat to reduce cholesterol levels to 200mg. Foods such as fatty meats, whole milk products and tropical oils such as coconut and palm should be limited. Replace them by choosing healthy fats, lean sources of protein.
Healthy unsaturated fats are found in olive oil, avocados, nuts and seeds. These fats can help improve cholesterol levels when used in moderation.
+ Increase soluble fiber
Foods rich in soluble fiber, such as oats, beans, lentils and fruit, can help lower LDL cholesterol by binding to it and preventing the body from absorbing cholesterol.
+ Eat fatty fish
Incorporate fatty fish such as salmon, mackerel and rainbow trout into your diet. They are high in omega-3 fatty acids which can increase HDL (good) cholesterol and lower triglycerides, LDL and reduce the risk of heart disease .
+ Limit processed foods and lots of sugar
Reduce your consumption of snacks, sugary drinks, and foods with added sugar. Sugar and carbohydrates increase triglycerides, which can increase LDL cholesterol, contributing to weight gain and an unhealthy cholesterol profile.
+ Increase fruits and vegetables
Fruits and vegetables that are low in calories, high in fiber and rich in antioxidants support heart health and lower LDL levels.
+ Choose whole grains
Choose whole grains like brown rice, whole-wheat bread and quinoa instead of refined grains. Whole grains have more fiber and nutrients that can lower LDL levels and lower cholesterol.
