Cholesterol is a fat (lipid) found in some foods but also produced by your liver. It is important because it is used to make estrogen, testosterone, vitamin D and other essential compounds, and it is carried in your blood by proteins. There are two types of cholesterol:
- Low-density lipoprotein (LDL) cholesterol (related to saturated fat) is ‘bad’ because it deposits in artery walls and causes hard plaques. These plaques can cause blockages, leading to angina, heart attacks and strokes.
- High-density lipoprotein (HDL) cholesterol is ‘good’ because it carries LDL cholesterol to the liver, where it is excreted. A high ratio of good cholesterol to bad cholesterol is best for your health.
Foods and Waters That Help Control Cholesterol
Here are the 6 below:
1. Drink Coriander Seed Water
Drinking this early in the morning will improve the good cholesterol levels in your body and reduce the bad cholesterol. To do this, boil water with coriander seeds until boiling and then let it cool overnight. Drink the water in the morning.
2. Add Turmeric to Your Food
Turmeric helps reduce plaque in your arteries. It is also known for its antibacterial properties. Adding turmeric to your curries and vegetable preparations can help reduce cholesterol. You can also drink a glass of turmeric milk before going to bed for best results.
3. Eat Raw Amla or Drink Amla Juice:
Eating one or two amla fruits every day can significantly reduce the bad cholesterol levels in your body. This is one of the best home remedies for cholesterol and is also rich in vitamin C. It also helps in repairing and regenerating body tissues.
4. Drink Green Tea
Drinking one or two cups of green tea every day can help control high cholesterol. The antioxidants in green tea help limit the level of bad cholesterol in the body and help you feel light and energetic.
5. Eat flaxseeds
You can eat flaxseeds directly or grind them into powder and drink them with milk. Flaxseeds prevent cholesterol from depositing in the arteries and reduce inflammation. Eating 30 grams of flaxseeds a day is ideal to reduce the impact of bad cholesterol in your body.
6. Eat more soluble fiber
Foods such as oats, rice bran, citrus fruits, apples, strawberries, peas, whole grains and seeds are rich in soluble fiber. These substances reduce the absorption of cholesterol in the blood and help your body eliminate cholesterol.
Avoid Unhealthy Foods High in Saturated Fat and Trans Fat That Raise Bad Cholesterol
These include five common types:
1. Processed Meats
Bacon at breakfast, hot dogs at a baseball game, and a ham sandwich at a summer picnic may seem like staples, but these processed meats are high in saturated fat and can raise your cholesterol.
Cutting back on processed meats is one of the most beneficial dietary changes you can make to lower your cholesterol.
Here are some examples of processed meats to avoid:
- Bologna
- Beef jerky
- Corn beef
- Salamis
- Italian sausage
- Sausage
- Ham
2. Fatty Meats
In addition to processed meats, some meats are also high in saturated fat. Ribs are a significant source of saturated fat. When choosing meats, look for lean cuts, which are better for your cholesterol-lowering efforts. Lean cuts of meat include sirloin, top sirloin, and bottom sirloin.
3. Unhealthy fats
Not all fats are created equal. Some fats are essential, meaning your body must get them from your diet. Oils like olive and flaxseed are good for your health. But saturated fats are bad for your heart and circulatory system.
Unhealthy fats and oils to avoid include:
- Lard
- Partially hydrogenated products
- Mayonnaise
- Butter
- Palm oil
- Palm kernel oil
4. Deep-fried foods
You should especially avoid deep-fried foods to lower your cholesterol and promote heart health. The oils commonly used for deep-frying are high in saturated fats. When it comes to raising cholesterol, deep-fried foods are a culprit.
Broiling, roasting, and grilling are healthier cooking methods.
5. Baked Goods
Cookies, crackers, cakes, and other baked goods are rich sources of saturated fat. Standard dough recipes for baking are high in total fat, and much of that fat is saturated.
