Did you know nearly 40% of adults in the United States have high cholesterol? Cholesterol, a waxy substance produced by your liver and found in some foods, plays a crucial role in cell membrane formation and hormone production. While your body needs it, maintaining healthy levels is vital for your heart and overall health. When it comes to cholesterol, what you eat matters.
Cholesterol travels through your bloodstream attached to protein carriers, forming lipoproteins. Two of the types we generally focus on are LDL and HDL. High LDL levels contribute to plaque buildup in arteries, increasing the risk of heart disease, stroke and peripheral vascular disease. HDL (High-Density Lipoprotein), the "good" cholesterol, removes LDL from arteries. Higher HDL levels are associated with reduced cardiovascular risk.
To take a proactive approach to managing your cholesterol, start with your diet, as it has a powerful impact on your cholesterol profile. Here's how what you eat can make a difference:
- Fruits, vegetables, legumes and nuts: Embracing a Mediterranean diet rich in these fiber-packed powerhouses helps lower LDL and increase HDL. Fiber absorbs cholesterol in your gut, preventing its absorption into the bloodstream.
- Saturated and trans fats: Limit red meat, fatty dairy products and processed foods high in saturated and trans fats as these fats directly elevate LDL levels.
- Plant-based alternatives: While vegetarian or vegan diets can positively impact cholesterol, ensure you receive all essential nutrients through careful planning.
- DASH diet: This dietary approach to stop hypertension emphasizes fruits, vegetables, whole grains and low-fat dairy, effectively lowering blood pressure and cholesterol levels.
Small, simple steps can pay off big time when it comes to managing your cholesterol. Here are some tips for a cholesterol-friendly plate:
- Load up on colorful fruits and vegetables, aiming for at least five servings daily.
- Swapping red meat for poultry, fish or legumes provides protein without the cholesterol boost.
- Choose whole grains over refined carbohydrates for sustained energy and improved fiber intake.
- Opt for healthier fats like olive oil, avocado and nuts instead of saturated and trans fats.
- Limit processed foods and sugary drinks.
Diet is a cornerstone of heart-healthy living. By embracing a balanced, cholesterol-conscious diet, you can significantly improve your lipid profile and reduce your risk of cardiovascular disease. Endeavor Health takes a proactive approach to disease prevention, empowering patients with resources to manage their cholesterol levels before needing hospital care. To learn more, visit us online or call (630) 527-6363.
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