Cholesterol is a fat found in the body. It occurs naturally in the body, but we also get extra cholesterol from the foods we eat.
Cholesterol travels through the blood by binding to proteins called lipoproteins. When you hear your health care provider talk about cholesterol, they are referring to bad cholesterol, also known as low-density lipoprotein (LDL), and good cholesterol, also known as high-density lipoprotein (HDL) cholesterol.
LDL cholesterol is considered bad cholesterol because it is transported throughout the body and can eventually build up in the blood vessels.
HDL cholesterol is good cholesterol because it is also transported throughout the body, but its route leads to the liver, where it is broken down and excreted from the body.
High cholesterol can vary depending on your age, risk factors, and the type of cholesterol you are considering. In fact, we want higher cholesterol levels when we look at HDL levels. For LDL levels, we want them lower. In general, total cholesterol should be kept below 200 mg/dL. When total cholesterol is above 240 mg/dL, it is considered high.
If you are at risk for high cholesterol, what you eat, your body weight, whether you smoke, and whether you exercise can make a difference in your cholesterol levels.
To improve your cholesterol levels, you should quit these 4 daily habits if you have them:
1. You are consuming a lot of added sugar
Added sugar is a form of refined carbohydrate that is added to foods and beverages during the manufacturing and processing of meals. Unlike the natural sugars found in vegetables, fruits, and dairy products, consuming added sugar can increase LDL cholesterol and decrease HDL cholesterol, leading to an increased risk of coronary heart disease. In short, reducing your intake of added sugar can help improve your HDL cholesterol levels.
Added sugars are found in foods and beverages, including soda, energy drinks, some yogurts, breakfast and oatmeal cereals, granola bars, desserts, baked goods, and more.
To cut down on added sugars, check the nutrition label for added sugars. Read the ingredient list because added sugars go by many different names, including brown sugar, molasses, agave, honey, fructose, and high-fructose corn syrup.
If you drink soda regularly, consider cutting back on the amount you drink. You can also reduce the serving size of foods with added sugars and try making sweets without added sugar.
2. You eat too many refined grains
Like added sugars, refined grains provide minimal nutritional value because the bran and germ, which contain essential nutrients like fiber, are removed during manufacturing.
As a result, the starchy part of the grain remains. When consumed, it is absorbed into the bloodstream sooner, causing a sudden spike in blood sugar and triggering the pancreas to produce and release more insulin. Over time, this can lead to weight gain, increased triglyceride levels, insulin resistance, and a higher risk of coronary heart disease.
Refined grains include white flour, white pasta and noodles, potato chips, cakes, cookies, and many others.
In contrast, whole grains such as whole barley, whole oats, millet, buckwheat, and whole wheat are good for your heart. Dietary fiber helps stabilize blood sugar and prevent spikes by slowing the absorption of sugar. Whole grains can also help improve your cholesterol levels. Adding one or two servings to your diet can reduce your LDL cholesterol levels and your risk of coronary heart disease by 10 to 20 percent.
3. You’re Low in Fiber
In addition to whole grains, other foods like vegetables, fruits, beans, and legumes also contain fiber.
Specifically, the soluble fiber found in these foods acts like a sponge that binds to dietary cholesterol and fats and removes them through the stool.
For example, beta glucan, a form of soluble fiber found in bran and whole grains like oats and barley, can lower LDL cholesterol levels. Oats, in particular, have the potential to lower total cholesterol by five percent and LDL cholesterol by seven percent.
4. You’re Sedentary
If you’re not active, it’s never too late to start. You’ll see significant improvements in your cholesterol levels when you eat healthy and exercise at the same time. Participating in regular physical activity promotes weight loss and healthier cholesterol levels by helping to lower LDL levels and improve HDL levels. Any physical activity is beneficial, including brisk walking, jogging, running, swimming, cycling, and yoga. Strength training, such as weight lifting, can also be beneficial in lowering LDL levels.
