Did you know you can control your cholesterol with your diet? Just choosing a healthy diet can influence your cholesterol level. But for that, you need to change your eating habits.
First, let's understand what cholesterol is. It is a compound that is present in your blood tissue. It is a type of lipid. If your cholesterol increases, then it can stick to the walls of your arteries. LDL cholesterol is bad for you. It is the primary reason for your arteries to get narrow and subsequently blocked. In such a condition, you get prone to multiple heart diseases.
Here at Corrielus Cardiology — you will get all the answers.
There are multiple healthy lifestyle habits that you can incorporate to lower your cholesterol level. But today, we will focus on your diet. Diet plays a significant role in your heart health. It not just maintains your weight but also your cholesterol level. Choosing healthy food alternatives is the key.
Regularly consuming fiber can effectively reduce your cholesterol level. Beans, flax seeds, apples, whole grains, legumes, and citrus are rich in soluble fiber. Let's understand the mechanism now. Soluble fiber moves through the digestive tract. While traveling, it absorbs bile. Bile is the by-product of cholesterol in your body. Hence, through soluble fiber, you can lower your cholesterol.
When you consume lots of fruits and vegetables, then plant stanols or sterols increase in your body. This compound works like soluble fiber. Eating a good quantity of fruits and vegetables can lower your LDL cholesterol. Fruits and vegetables have antioxidants as well. Antioxidants again reduce the oxidization of LDL cholesterol. This oxidization forms plaque in your arteries, which leads to heart diseases. Remember this and choose your food options wisely.
We understand salt adds flavor. But excessive salt intake can be harmful to you. Your sodium intake should not be more than one tablespoon a day. The easiest way to reduce your blood pressure is to lower your salt intake. Lowering your blood pressure is necessary. It will reduce your chances of heart diseases and heart attacks. Focus on no added salts food items.
Herbs and spices have some powerful nutrients. Ginger and turmeric can lower your cholesterol because these herbs are full of minerals and vitamins. These again are antioxidants — which are great for preventing heart diseases. Oregano, mint, sage, dill, and cilantro contain high antioxidants. Season your food with these spices. Incorporate this tip on day to day basis.
If you wish to lower your LDL Cholesterol, then saturated fats are your worst enemy. Even trans-fats are bad for you. These fats raise your cholesterol and reduce your HDL (good cholesterol). Saturated and trans-fats are present in some meat, chocolate, dairy, french fries, and crackers. So, start consuming good meat in controlled portions, unsaturated oils, and nuts.
Sugar is bad for you. It can also push you towards obesity. Too much sugar can easily raise your blood pressure and cholesterol. Here at Corrielus Cardiology — we can recommend the required sugar intake for you. We will guide you through. With our expertise, you can control your sugar intake and lower your cholesterol. One tip which we will give for now is to check labels. Each product mentions added sugar. Avoid food items that are high in sugar. Stay away from soft drinks. They are carbonated and have a high amount of added sugar. Within weeks these drinks can raise your LDL cholesterol.
Supplements are completely safe and beneficial. We prescribe some supplements which you can incorporate into your daily lifestyle. Niacin is a daily supplement. It is proven to lower LDL cholesterol. Psyllium husk is again prescribed for this purpose. It is rich in soluble fiber. This medicine can be mixed with water or consumed on day to day basis. If you are diabetic, then you can be prescribed L-carnitine. It is consumed for a shorter duration. It reduces LDL levels significantly. But remember, always consult a doctor before you consume any medicine.
Altering your food substitutes and combining a healthy lifestyle can lower your cholesterol. Lowering your cholesterol is an ongoing process. It is not a one-time deal.
At Corrielus Cardiology, Dr. Sanul Corrielus aims to educate on how healthy food choices can create a significant difference in your life.
To know more about our integrative cardiovascular care center, you can contact us or schedule a consultation. We are now accepting telemedicine visits as well.
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