Cholesterol is an essential substance that our body needs to perform its basic functions. However, if the levels of cholesterol in our bloodstream become too high, it can lead to serious health problems, such as heart disease, stroke, and diabetes.

Therefore, it is necessary to maintain healthy cholesterol levels in our body. In this article, we will discuss how small dietary adjustments can help in maintaining healthy cholesterol levels.

What is cholesterol?

Cholesterol is a type of fat that is naturally produced by our body and is also present in some foods. It is essential for the formation of cell membranes, sex hormones, and vitamin D.

Types of cholesterol

There are two types of cholesterol – low-density lipoprotein (LDL) and high-density lipoprotein (HDL).

LDL cholesterol is often referred to as “bad” cholesterol as it tends to accumulate in the walls of arteries, leading to the formation of plaques that can block blood flow to the heart and brain.
HDL cholesterol is known as “good” cholesterol as it helps remove excess cholesterol from the bloodstream and takes it back to the liver for processing and excretion.

What causes high cholesterol?

High cholesterol levels are caused by a variety of factors, such as genetics, lifestyle choices, and certain medical conditions. Some of the factors that contribute to high cholesterol levels are:.

Eating a diet high in saturated and trans fats
Being overweight or obese
Lack of physical activity
Smoking
Having a family history of high cholesterol or heart disease

How can small dietary adjustments help in maintaining healthy cholesterol levels?

Small dietary adjustments can play a significant role in maintaining healthy cholesterol levels. Here are some changes that you can make in your diet:.

1. Choose healthy fats

Not all fats are bad for you. Unsaturated fats, such as monounsaturated and polyunsaturated fats, can improve your cholesterol levels and lower your risk of heart disease. Food sources of healthy fats include:.

Olive oil, canola oil, and other vegetable oils
Nuts and seeds
Fatty fish such as salmon and tuna
Avocado

2. Avoid saturated and trans fats

Saturated and trans fats can raise your blood cholesterol levels and increase your risk of heart disease. Foods that are high in these fats include:.

Fatty beef, pork, and lamb
Butter and lard
Cheese and other full-fat dairy products
Baked goods, such as cookies and cakes

3. Eat more soluble fiber

Soluble fiber can help reduce your LDL cholesterol levels by binding to cholesterol in the intestines and preventing it from being absorbed into the bloodstream. Foods that are high in soluble fiber include:.

Oatmeal and oat bran
Beans and legumes
Apples, oranges, and pears
Barley and other whole grains

4. Add plant sterols and stanols to your diet

Plant sterols and stanols are compounds found in plants that can help reduce your cholesterol levels by blocking the absorption of cholesterol in the intestines. You can find them in fortified foods, such as:.

Margarines and spreads
Orange juice and yogurt

Conclusion

Small dietary adjustments can have a significant impact on maintaining healthy cholesterol levels. By making the right food choices, you can improve your cholesterol levels and reduce your risk of heart disease, stroke, and other health problems.