Cholesterol plays a very important role in the human body, contributing to the structure of cells, supporting the synthesis of vitamin D, and promoting the production of steroid hormones and sex hormones such as cortisol, aldosterone, testosterone, and estrogen.
The different types of cholesterol can be divided into three types: low-density lipoprotein (LDL), high-density lipoprotein (HDL), and triglycerides.
- LDL cholesterol is responsible for the buildup of fat and blockages inside the arteries, so lower levels of this type of cholesterol are generally considered healthy.
- HDL cholesterol carries LDL cholesterol to the liver for excretion from the body, meaning higher levels of HDL cholesterol are beneficial.
- Finally, triglycerides, a type of lipid found in the blood, help the body store energy from food. If your triglyceride levels are too high, you may be at increased risk of a heart attack.
Most healthy, balanced diets should aim to include all of the macronutrients: fats, carbohydrates, and proteins. However, in addition to factors like obesity and stress, consuming too much fat and carbohydrates can be one of the biggest contributors to high cholesterol levels.
Things like saturated fats and some processed meats like bacon and sausages have been linked to unhealthy cholesterol levels and should be consumed in moderation.
Added sugars are another group that can have a negative impact on cholesterol levels. When we eat too much sugar, the liver is forced to store the excess sugar as visceral fat, which raises cholesterol levels and increases the risk of developing insulin resistance. Reducing the amount of added sugars we consume can help lower our cholesterol.
When our cholesterol gets too high, it can start to build up in the walls of our arteries, leading to an increased risk of coronary heart disease and other conditions. Unhealthy diet and lifestyle choices are the main causes of high cholesterol levels, in addition to factors such as genetics and obesity. High cholesterol can also contribute to high blood sugar levels and increase the risk of type 2 diabetes.
How to eat to control cholesterol levels?
The amount of certain fats and carbohydrates you consume can be one of the biggest contributors to high cholesterol. For this reason, you should limit saturated fat to 6 percent of your daily calories and avoid trans fats when possible.
However, there are also many foods with cholesterol-lowering properties that can form part of a healthy, balanced diet.
Let’s take a look at some of the most beneficial foods for controlling cholesterol levels, as well as some foods to limit in your diet.
Foods to Help Control Cholesterol:
- Oats
- Whole Grains
- Beans
- Eggplant
- Nuts
- Vegetable Oils
- Fruits
- Soybeans and Soybeans
- Fatty Fish
- Fiber
Foods to Limit:
- Milk Chocolate
- Barbecue
- Deep-Fried Foods
- Processed Foods
- Red or Processed Meat
- Whole Milk
- Margarine
- Hydrogenated Oils
