Cholesterol is a fatty substance that is present in the blood, important for the proper functioning of the body.

However, an excess of cholesterol can build up in the walls of the arteries, leading to various health problems such as heart disease and stroke. This makes it imperative to maintain a balanced diet that includes foods to regulate, reduce or even eliminate cholesterol from the body.

The Different Types of Cholesterol

Cholesterol comes in two types – good (HDL) and bad (LDL). HDL (high-density lipoprotein) cholesterol is responsible for removing excess cholesterol from the bloodstream and carrying it to the liver for excretion.

An increase in HDL cholesterol levels is good for the body, and it is enhanced by exercise, a good diet, and reducing obesity. LDL (low-density lipoprotein) cholesterol, on the other hand, is responsible for depositing cholesterol in the arterial walls. An overabundance of LDL cholesterol increases the risk of developing heart disease and stroke.

The Role Diet Plays in Regulating Cholesterol Levels

Controlling cholesterol levels in the blood through regular exercise and diet is essential for health, and a balanced diet can help with this. A diet low in cholesterol, trans fats and saturated fats is ideal for maintaining healthy cholesterol levels.

Foods that contain healthy fats, like omega-3 fatty acids, and dietary fiber are the best for improving cholesterol levels.

Foods that Encourage Reducing Cholesterol

Foods that can help reduce cholesterol include:.

1. Oats and Barley:

The soluble fiber present in these foods can reduce LDL cholesterol levels in the body. They also contain additional plant elements that help regulate cholesterol absorption in the intestines.

2. Legumes and beans:

Legumes such as chickpeas, navy beans, kidney beans, black beans, and lentils contain soluble fiber, which helps reduce LDL cholesterol and regulates the intestines’ and liver’s function.

3. Nuts:

Nuts contain healthy fats known as monounsaturated and polyunsaturated fats, which reduce cholesterol levels in the body.

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Walnuts, almonds, hazelnuts, and pecans promote healthy cholesterol regulation since they contain alpha-linolenic acid that lowers LDL cholesterol.

4. Vegetables and Fruits:

Fruits and vegetables contain antioxidants that protect against oxidative stress and reduce inflammation. Regular consumption of fruits and vegetables is conducive to reducing the body’s cholesterol levels.

5. Fish:

Fish contains omega-3 fats that lower LDL and triglyceride levels in the body. Regular consumption of fish helps regulate cholesterol levels in the body.

Foods that Raise Cholesterol

Some foods raise cholesterol levels in the body. Foods high in saturated or trans fats, sugary foods, and foods high in salt are examples of foods that can increase the body’s cholesterol levels.

1. High sodium processed foods:

Processed foods contain large amounts of added sodium, and this can cause a buildup of cholesterol in the arteries.

2. Fatty Meat:

Red meat and processed meats such as bacon, sausage, and hamburgers are high in saturated fats that raise total cholesterol levels in the body.

3. Fried Foods:

Foods prepared using the fried method, such as fried chicken, fried fish, french fries, and onion rings, contain unhealthy fats and increase cholesterol levels.

4. Dairy Products:

Dairy products such as cream cheese, butter and whole milk cheese contain high amounts of fat and cholesterol, thus raising cholesterol levels in the body.

Summary

Maintaining healthy cholesterol levels in the body is essential for preventing heart disease and stroke. The diet plays an important role in regulating cholesterol levels in the body.

A balanced diet that includes foods such as oats and barley, legumes, and nuts, as well as fruits and vegetables, is essential. Avoiding foods high in saturated and trans fats such as high sodium processed foods, fatty meat, fried foods, and dairy products are ideal for cholesterol reduction.