Food Habits For Cholesterol, Blog, Share and Learn

food habits for cholesterol

Cholesterol word rings a bell as a health problem first rather than a part of our body.

Blood cholesterol is a fatty substance found in the blood and is often referred to as blood fat or blood lipid (the medical term).

Cholesterol is an essential component of cell membranes. Moreover, It is essential for many of the body’s metabolic processes, including the production of hormones, bile, and vitamin D. It is produced when foods containing oil and fat are digested. It is also produced in the liver. The body is very good at making its own cholesterol there’s no need to eat foods high in cholesterol.

There are three types of cholesterol which are considered clinically important.

LDL

Low Density Lipoprotein

The cholesterol in low-density lipoproteins (LDL) is known as the ‘bad’ cholesterol which contributes to heart disease because it gets deposited to the wall of arteries supplying blood to the heart and narrows them.

HDL

High-density lipoprotein

High-density lipoprotein (HDL) cholesterol is known as the ‘good’ cholesterol because it keeps LDL levels in check.

Triglycerides

Bad Cholesterol

Triglycerides are another type of fat in the blood. There is evidence to suggest that some people with higher levels of blood triglycerides are at increased risk of CHD (Coronary Heart Disease).

If you have coronary heart disease, Heart Foundation Australia recommends

LDL < 1.8 mmol/L
HDL > 1.0 mmol/L
Triglycerides < 2.0 mmol/L

It is important that you talk to your doctor about what your cholesterol and triglycerides should be.

What should be done?

Try our method called Reduce and Introduce!!

Reduce

fatty meats
processed meats like salami and sausages
snack foods like chips
most takeaway foods, especially deep-fried foods
Cakes, biscuits, and pastries.
alcohol intake to no more than one or two drinks a day (Avoid binge drinking)
Smoking (Stop smoking or seek the help of healthcare professional to help you quit smoking
excess body fat (loose weight to ideal BMI)
Keep Blood sugar levels under control (reduce too much carbs and eat balanced meals)

Introduce

Consume polyunsaturated oil (for example, sunflower or safflower oil)
lots of oats and legumes in a daily diet (can lower LDL by 5% !!)
Chickpeas, alfalfa sprouts, and other foods have food components like saponins
Sulphur compounds (like allicin – found in garlic and onions) may also have a positive effect in lowering cholesterol levels
Plant Sterols (Sunflower and Canola seeds, vegetable oil, nuts, legumes, cereals, fruit, and vegetables
30 minutes or more of moderate-intensity physical activity on most, if not all, days of the week
Shoppers concerned about the amount of saturated fat in foods can look for products with the Heart Foundation Tick as a healthier choice.

Get Your Facts Straight

The best way to have healthy levels of cholesterol in your diet is to limit foods high in saturated fats.

Some people believe that cutting out dairy foods altogether is the safest option, but this isn’t true. Dairy foods are an important part of your daily diet and contribute many essential nutrients, especially calcium.

Some foods like eggs and seafood are high in cholesterol but their moderate amounts are fine to eat, making sure your overall diet is low in saturated fats. Egg yolks – a single egg yolk contains 200–250 mg of cholesterol, which is almost the uppermost recommended daily intake (300 mg). However, reducing egg intake is probably not important for healthy people with normal blood cholesterol levels.

Seafood varieties like prawns and some fish contain some cholesterol, but they are low in saturated fat and also contain healthy omega-3 fatty acids. Seafood is a healthy food and should not be avoided just because it contains cholesterol. However, avoid fried and battered seafood.

REFERENCES:

4 Comments

Miles says:

May 7, 2016 at 11:29 am

Crabs are a good source of the omega-3 fatty acids that help lower
blood pressure, reduce the rick of heart diseases, lower triglycerides, enhance your
immune system and lower the risk of getting cancer. That is because they are rich in saturated animals
fats, making you gain excessive weight that is also linked to prostate troubles.

I have observed patterns among those who have
successfully reversed health problems.

Ann says:

September 14, 2016 at 6:52 pm

My husband has just been diagnosed with high cholesterol and I’m trying to find ways to help him lower it. And sadly, he’s grown up in a family that absolutely loves fatty, fried food. Anything in moderation is fine, but he’s addicted to them. I got him to be able to quit smoking a few years back, that was a struggle, but it got done. Persistence, on my end, will pay off. I’m going to get him started by giving him some omega supplements. But very good information here. Thanks for sharing this.

Marquita Siembida says:

March 30, 2017 at 3:30 pm

Great article, just what I was looking for.

Narelle says:

August 2, 2020 at 6:42 pm

Great I will try to use this information my dr does insist I go on medication for my cholesterol

Food habits for Cholesterol

LDL