How to Control Cholesterol with a Good Nutritional Diet?
High cholesterol levels can lead to angina, heart attack and stroke. Now, there are many risk factors that can increase the bad cholesterol or Low-Density Lipoprotein (LDL), including obesity, diabetes, age, sedentary lifestyle, poor diet, and more. If your bad cholesterol is diagnosed high, rigorous efforts must be put in to control it and reverse the possible complications that might follow.
Controlling your bad cholesterol level is challenging. It demands lifestyle changes. And if the condition is severe, you might even be put on medicinal therapy. So, the first step in the process is always getting the needed tests done regularly and visiting your doctor for a proper check-up. If you’re at high risks – for instance, you are at an older age or have cardiovascular disease – this should be done at least twice a year.
After that, a lot will depend on your health – or diet, in particular. What you eat (and what you don’t) largely influences your good and bad cholesterol level. So, you must pay a lot of attention to your diet and daily nutritional intake. Your GP would usually recommend you to a good nutritionist. Even if they do not, you should consult a certified nutrition health coach and come up with a personalized diet plan.
What to Eat (And What to Avoid)
When it comes to controlling your bad cholesterol, there a few rules to eating that you must strictly adhere to. Foremost, and most importantly, you want to avoid Trans fats at all cost. They are unsaturated fats that have been modified by a process called hydrogenation. They not only increase LDL but also decrease the beneficial good cholesterol by as much as 20 percent. According to a study, estimated Trans fats maybe responsible for 8 percent of deaths from heart disease worldwide. Some of the foods you want to avoid here include cakes, cookies, biscuits, margarine, doughnuts, fried fast foods, and frozen pizza. Whatever you eat, make sure to check the package and see its Trans fats content.
Instead, within the recommended limit, you want to go for monounsaturated fat that reduces harmful oxidation, decrease LDL and increase HDL. Some of the good sources of this include peanut oil and butter, sesame oil, nuts, avocado, cheese, dark chocolate, fatty fish, and full-fat yogurt.
Aside from these, you must focus more on foods that are rich in omega-3 fatty acids. They not only positively affect the LDL, but they also help control blood pressure. So, give your meals a hard look and add more of salmon, oyster, sardines, anchovies, flax seeds, walnuts, soybeans, and cod liver oil. The diet you follow should have protein content with food containing all 9 essential amino acids. Again, to really find the right combinations of foods you should eat daily, you’re better off contacting a certified nutrition health coach than trying to figure it out yourself.
Cut Down Those Extra Pounds
Losing weight has also been proven to help reduce total cholesterol levels. So, if you’re overweight, you must work to cut down those extra pounds. Exercising should be a part of your week majority of the time, 4 times in a week. You must also adopt a diet that favors faster weight loss. You can pick the best nutrition plan for weight loss available online these days; make sure though that the plan is designed well, incorporating the needs and requirements of people with high cholesterol.
Maintaining a healthy cholesterol level, again, is a challenge. But then small efforts put on a daily basis can really make a big difference, paving you to a healthier and happier life. A lot depends on your daily nutrition intake. Make sure you’re eating right, and following that up with a moderate workout routine.