Foods to eat and avoid if you have high cholesterol

Foods to eat and avoid if you have high cholesterol

What foods have no cholesterol?

Are bananas good for cholesterol?

Cholesterol is only found in animal products, so fruits, vegetables, and grains do not contain cholesterol at all.

It is worth noting that many manufactured foods, which are sold in the markets, and are marketed as low or free of cholesterol, to promote them as healthy foods, on the contrary, as such information is misleading.

These products may contain Trans fats, or saturated, which pose a risk to the health of the heart and arteries, compared to other foods that contain less saturated fat than others and contain some cholesterol.

It is also worth noting that in the foregoing; It was recommended not to exceed specific amounts of cholesterol in the diet, but these recommendations have changed, as there is still no recommendation for a specific amount of cholesterol.

But it is advised to pay attention to the quality of foods in the daily diet to maintain healthy levels of cholesterol within the body.

Examples of healthy, cholesterol-free foods

Here are some foods that are low in cholesterol or that contribute to lowering cholesterol levels in the body:

Vegetables and fruits

Vegetables and fruits are foods rich in vitamins, minerals, and many plant compounds, which contribute to maintaining the health of the body, and reducing the risk of many diseases, and most of them do not contain fat, or some of them contain a small percentage of them, in addition to that Low in calories, which makes it contribute to maintaining a healthy weight.

Vegetables and fruits are also rich in dietary fiber, and as mentioned earlier; Some types of fiber may play a role in reducing cholesterol levels. Examples of vegetables are; sweet potatoes, eggplant, okra, broccoli, and other fruits; Apple, strawberry and dried peaches.

Nuts

Nuts contain healthy unsaturated fats, and are low in saturated fats, which may contribute to maintaining healthy cholesterol levels, in addition to containing dietary fiber, which reduces cholesterol absorption, as mentioned previously, and nuts also contain protein, and vitamin E. Magnesium, potassium, natural sterols, and plant nutrients that promote a healthy body.

Oats and barley

Both oats and barley are whole grains, and they are rich in dietary fiber, especially beta-glucan, and it is worth noting that eating the equivalent of three grams of this type of fiber in the diet; It may help reduce cholesterol levels, as it forms a gelatinous substance inside the intestine, which binds with bile acids that transport cholesterol, which reduces cholesterol absorption and entry into the bloodstream.

Olive oil

It is recommended to use olive oil instead of other types of fat. Vegetables can be cooked with it, and it can be added to marinade mixtures to season foods. It can also be added with vinegar to season salads. It can be used as a substitute for butter when cooking meat, or eating it with bread.

Legumes

Legumes are food rich in water-soluble dietary fiber, and the body takes a longer time to digest them, which enhances the feeling of satiety for a longer period, and for this reason it is considered one of the foods suitable for people wishing to lose weight, in addition to that it can be prepared Cereals in many and varied ways, and types of legumes; Lentils, kidney beans, chickpeas, and black beans.

Oily fish

Eating fish two or three times a week may contribute to lowering harmful cholesterol, as it is recommended to eat it instead of red meat high in saturated fats, which may raise harmful cholesterol, and fish contains omega-3 fatty acids, which helps reduce fat in the bloodstream, and protect the heart from any disturbances that may occur in its heartbeat.

What reduces cholesterol quickly naturally ?

Some foods help reduce cholesterol levels in the blood, because they contain some nutrients, including:

  • Dietary fiber: As dietary fiber is linked to cholesterol, or the compounds it is made of, and excreted from the body with waste, preventing its absorption and entry into the bloodstream.
  • Polyunsaturated fats: Which directly reduces low-density lipoproteins or the so-called bad cholesterol (LDL).
  • Sterols, or stanols, prevent the absorption of cholesterol in the body.

Foods high in cholesterol

what foods should you avoid if you have high cholesterol?

There are some foods that are recommended to be avoided, especially for people who are more likely to have high cholesterol levels, including the following:

Food from animal sources: Some foods from animal sources contain saturated fat, and some may contain cholesterol, including:

  • Full-fat milk and dairy products, such as whole milk, cheese, whole milk, and cream.
  • Animal fats such as butter and ghee, made from animal fats.
  • High-fat meats, and processed meats, such as sausages, etc.

Fried foods: such as meat or fried cheese sticks, they contain cholesterol in a large amount, and it is better to avoid them as much as possible, as they are high in calories, in addition to containing trans fats, as trans fats increase the risk of cardiovascular disease, because they affect negatively in the ratios of harmful cholesterol to good cholesterol (HDL) in the body.

Prepared foods: Frequently eating prepared foods may be associated with weight gain, increased fat, especially in the abdominal area, in addition to disturbances in the body’s ability to control blood sugar levels, and imbalances in fat and cholesterol levels in the blood, which increases the risk of many infections. Chronic diseases, such as; Heart disease, diabetes, and metabolic syndrome.

Sweets: such as; Cakes, cakes, ice cream and other sweets that contain cholesterol in large quantities, as they contain added sugar and unhealthy fats, in addition to calories, eating them in large quantities may negatively affect the health of the body, and may cause an increase in weight in the long run, in addition to These sweets do not contain the nutrients that the body needs, as they do not contain vitamins, minerals, proteins, and healthy fats.

Causes of high cholesterol levels

The human body produces cholesterol naturally, so when you eat foods rich in it, the body reduces the amount produced from it, to maintain its levels within its normal and healthy range.

So eating foods that contain cholesterol is not the main cause of its high levels, there are many factors that cause High level of cholesterol in the blood, among which we mention the following:

  • Follow a diet rich in saturated fats, trans fats, and processed foods.
  • Eat small amounts of Dietary fiber.
  • overweight.
  • Lack of physical activity.
  • smoking.
  • Genes.

The danger of high cholesterol in the body

Doctors always recommend staying away from foods rich in cholesterol; This is due to the serious diseases that it causes to the body, and the following are some of them:

  • Coronary heart disease.
  • Brain attack.
  • Peripheral arterial disease.
  • Type 2 diabetes.
  • Hypertension.

Tips to lower cholesterol in the body

There are some things that are recommended to be followed; It helps lower cholesterol in the body, and the following are the most important ones:

  • Eat healthy foods that promote heart health, avoid trans fats and reduce saturated fat intake.
  • Increase physical activity of the body, and exercise.
  • Reducing excess weight.
  • Avoid alcohol and quit smoking.

Cholesterol burning herbs

Herbs contain ingredients that may interfere with some medications. Or they may have harmful side effects, so it is best to consult a doctor to see if they are safe. Here are some herbs that help lower cholesterol:

Astragalus: Astragalus is used to boost the immune system in Chinese medicine, as it contains anti-bacterial and anti-inflammatory properties. Studies have shown that astragalus has some benefits for the heart, but more research is needed to prove how it affects cholesterol levels and heart health in general. .

Hawthorn: Some studies have shown that hawthorn is an effective treatment for heart failure, however there is not enough evidence to confirm its effectiveness in heart and cholesterol problems.

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