Health

Controlling Cholesterol: What to Eat and What to Avoid

Learn what to eat and what to avoid in order to control your cholesterol levels and reduce your risk of heart disease by nicolefox
Estimated reading time: 2 min 3 sec
Controlling Cholesterol: What to Eat and What to Avoid Photo by Ann H on Pexels

Cholesterol is a type of fat that is present in the blood. It is essential for the proper functioning of the body. However, too much cholesterol can lead to the buildup of plaque in the arteries, which can increase the risk of heart disease.

Fortunately, you can control your cholesterol levels by making some changes to your diet. Here are some foods to eat and avoid:.

Foods to Eat

Oats

Oats are rich in soluble fiber, which can help lower LDL, the “bad” cholesterol. Eating a bowl of oatmeal for breakfast is a great way to start your day.

Beans and Legumes

Beans and legumes are a great source of protein and soluble fiber. They can help lower LDL and triglycerides, another type of fat in the blood. Some great options include black beans, lentils, and chickpeas.

Nuts

Nuts are high in healthy fats and can help lower LDL. Some good options include almonds, walnuts, and pistachios.

Fatty Fish

Fatty fish such as salmon, mackerel, and sardines are high in omega-3 fatty acids, which can help lower triglycerides and may reduce the risk of heart disease.

Fruits and Vegetables

Fruits and vegetables are rich in vitamins, minerals, and antioxidants, which can help lower LDL and may reduce the risk of heart disease. Some great options include berries, citrus fruits, leafy greens, and broccoli.

Related Article How to Lower Your Cholesterol with Diet How to Lower Your Cholesterol with Diet

Foods to Avoid

Saturated and Trans Fats

Saturated and trans fats can raise LDL and increase the risk of heart disease. Avoid foods such as red meat, butter, and fried foods.

Processed Foods

Processed foods are often high in sugar, salt, and trans fats. They can contribute to high cholesterol levels and increase the risk of heart disease. Avoid foods such as chips, cookies, and fast food.

Full-Fat Dairy

Full-fat dairy products such as cheese and ice cream are high in saturated fat and can raise LDL. Choose low-fat or fat-free options instead.

High-Sugar Foods

High-sugar foods such as cakes, candy, and soda can contribute to high triglyceride levels, another type of fat in the blood. Limit your intake of these foods.

Alcohol

Excessive alcohol intake can raise triglyceride levels and contribute to high blood pressure. Limit your intake to one drink per day for women and two drinks per day for men.

Conclusion

Controlling your cholesterol levels is important for your overall health. By making some simple changes to your diet, you can lower your risk of heart disease and improve your overall well-being.

Disclaimer: This article serves as general information and should not be considered medical advice. Consult a healthcare professional for personalized guidance. Individual circumstances may vary.

Follow us on Google News

Stay informed on the latest news and trends in the healthcare industry.

Follow
Also check 60% Increased Risk of Heart Failure for Women from These Foods 60% Increased Risk of Heart Failure for Women from These Foods The link between diabetes and pregnancy complications The link between diabetes and pregnancy complications Do you tire easily? Know your risk for heart disease and stroke Do you tire easily? Know your risk for heart disease and stroke The Skinny on Weight Loss: Six Health Problems You Can Prevent by Dropping Pounds The Skinny on Weight Loss: Six Health Problems You Can Prevent by Dropping Pounds Uncover the connection between your diet and pimples Uncover the connection between your diet and pimples The Benefits of Cooking Vegetables: 9 Varieties to Try The Benefits of Cooking Vegetables: 9 Varieties to Try The best food duos for boosting your metabolism and shedding pounds The best food duos for boosting your metabolism and shedding pounds IVF treatment increases the likelihood of heart disease IVF treatment increases the likelihood of heart disease How to Lose Weight with These 8 Fall Foods How to Lose Weight with These 8 Fall Foods Heart disease risk may be higher in ADHD patients, says Swedish study Heart disease risk may be higher in ADHD patients, says Swedish study Weight and Dementia Risk: Why Your Midlife Habits Matter Weight and Dementia Risk: Why Your Midlife Habits Matter Powerful Food Combinations: Keep Diseases At Bay! Powerful Food Combinations: Keep Diseases At Bay! Brain-Boosting Foods: Eat Your Way to a Sharper Mind Brain-Boosting Foods: Eat Your Way to a Sharper Mind Loss of smell linked to mild coronary symptoms in nearly 90% of patients Loss of smell linked to mild coronary symptoms in nearly 90% of patients Physical Activity for Cardiovascular Health in Menopause Physical Activity for Cardiovascular Health in Menopause Food and Fitness for Cancer Prevention Food and Fitness for Cancer Prevention Reducing Heart Disease Risk with Diet: 30 Foods to Try Reducing Heart Disease Risk with Diet: 30 Foods to Try Dangers of a diet heavy in fat Dangers of a diet heavy in fat The Hunger Games: 4 Ways to Keep Hunger at Bay This Summer The Hunger Games: 4 Ways to Keep Hunger at Bay This Summer Low-calorie trap picks Low-calorie trap picks Eat Clean: 10 Tips for Reducing Processed Foods in Your Diet Eat Clean: 10 Tips for Reducing Processed Foods in Your Diet Brain-Busters: Foods to Avoid for Optimal Brain Function Brain-Busters: Foods to Avoid for Optimal Brain Function New gene mutation identified as potential protector against heart disease New gene mutation identified as potential protector against heart disease Uric Acid Eliminating Diet Plan Uric Acid Eliminating Diet Plan The 20-Year Aging Diet: Foods and Drinks to Avoid The 20-Year Aging Diet: Foods and Drinks to Avoid 10 weight loss sins to kick to the curb 10 weight loss sins to kick to the curb Summer is here, get your swimsuit ready with this diet Summer is here, get your swimsuit ready with this diet The Role of Nutrition in Lowering Diabetes Risk The Role of Nutrition in Lowering Diabetes Risk The alarming truth about heart attacks in young women The alarming truth about heart attacks in young women What to eat for a healthy liver What to eat for a healthy liver
To top