High cholesterol means having too many lipids in the blood. The low-density lipoprotein (LDL), carries lipids to the body cells, and when in excess, it can block arteries, causing heart problems or stroke. On the other hand, High-density lipoprotein (HDL), carries excess lipids from the cells to the liver. There are no symptoms of high cholesterol level, but you can find out through a blood test. You can lower your lipids level by making the following lifestyle changes:
1. Eat more soluble fiber
Consuming about 10 grams of soluble fiber daily can lower LDL by around 11 points. Soluble fiber dissolves in water to form a thick gel-like substance in the intestines that slows digestion and lowers blood sugar. It also traps fat and prevents it from being absorbed into the bloodstream. Additionally, the bacteria in the large intestine ferment the soluble fiber, enabling excess fats excretion. Foods rich in soluble fiber include oatmeal, apples, pears, brussels, and kidney beans.
2. Flavor with herbs and spices
Adding natural spices to your diet is a great way to lower blood lipids, but cutting sodium and sugar, and excess fat, by moderating the use of heavy cream, sugary, and fatty condiments. Most herbs and spices contain antioxidant and anti-inflammatory properties that improve your heart health. Eat more ginger, garlic, turmeric, cumin, cayenne pepper, and cinnamon.
3. Eat good or unsaturated fats
Eating food with unsaturated fats improves HDL levels that help get harmful fats to the liver lowering the risk of cardiovascular diseases. Unsaturated fats also reduce triglyceride levels. Foods higher in unsaturated fats include avocados, nuts, fatty fish, olive, vegetable oil, sesame, pumpkin, chia, sunflower, and flax seeds.
4. Avoid trans fats
Avoid foods with trans fats since they increase LDL and decrease HDL levels. These are fats formed through industrial processes that add hydrogen to vegetable oil to keep it solid at room temperature. Hydrogenated oil is usually inexpensive and lasts longer. Most restaurants use these oils since food prepared with hydrogenated oil may have a longer shelf life. Frozen pizza, commercial baked goods, shortenings, fried food, stick margarine, and refrigerated dough are some of the foods that may contain trans fat. Ensure that you read the food labels before buying such items.
5. Consume less sugar
When you take too many sugary foods, your liver will increase the production of LDL and lower HDL levels in the body. A sugary diet contains a high level of calories that increases triglyceride levels. High triglyceride, high LDL, and low HDL lead to fat build-up in the arteries increasing heart disease and stroke risk. Limit intake of soft drinks, cakes, and cookies. Take fewer alcoholic beverages, and avoid refined carbs and sugary breakfast cereals.
6. Eat a Mediterranean style diet
The Mediterranean-style diet is a cholesterol-friendly eating plan traditionally practiced by countries bordering the Mediterranean. With this meal plan, you eat delicious low-cholesterol food. The diet emphasizes plant-based proteins like nuts, legumes, and whole grains. Fruits, vegetables, herbs, and spices are also part of the diet. Olive oil is the main source of fat in this diet. You eat fish, seafood, dairy, red meat, and sweets in moderation.
An unhealthy diet, smoking, and a sedentary lifestyle are some factors that increase the risk of high blood lipids. The above health and lifestyle changes can help control the level of unhealthy fats in the body improving your health and overall well-being.
