10 low cholesterol diets and recipes for a healthy energetic life

10 low cholesterol diets and recipes for a healthy energetic life

If you have too much cholesterol in your blood and more than your body needs.

Then you need to lower your cholesterol which exists in your blood by following a low cholesterol diet which can help you get rid of these excess amounts of cholesterol.

You might be wondering why should I follow some hard diets to lose my weight and I can get to lower my cholesterol by taking some pills.

Sure thing that pills will help you lower your cholesterol in your body and get rid off these excess amounts of cholesterol.

But following some healthy diets can help you lower your cholesterol even more those forms or types of bad cholesterol and keep you more healthy for the long term.

What’s cholesterol?

Cholesterol is a waxy substance which exists in the cells in our body.

Generally, our body produces all amounts of cholesterol which it needs, but it can be founded in foods from animal sources which like meat, eggs, and cheese.

Usually, our body needs cholesterol to help it producing some hormones and some vitamins like vitamin D, also some substances which can help in the digestion process.

Types of cholesterol:

Actually, there are two main different types of cholesterol which are low-density lipoproteins (LDL) and can be called bad cholesterol.

This type can be founded in your arteries causing some heart disease.

The other type of cholesterol is high-density lipoproteins (HDL)  and can be called good cholesterol.

This type is very important to our body as it carries the cholesterol from other parties of the body back to the liver which is responsible for processing it out of the body.

The most common reason which can high your cholesterol level

  • Habits of eating unhealthy foods

Such as eating a lot of unhealthy fats like saturated fat which can be founded in some meals, dairy products, chocolate, and processed foods.

Another type of unhealthy fats which called trans fat. This type can raise your bad cholesterol.

  • Poor physical activity

Sitting too much and not practicing enough can affect badly on your body by lowering your good cholesterol.

  • Smoking

Generally, smoking also affects badly on your body and it can lower your good cholesterol level.

Dangers related to high levels of cholesterol

If you have high levels of cholesterol in your blood there is something can happen in your arteries which called deposits.

If those deposits exist in your arteries it can harden and narrow the blood vessels. This condition can be called atherosclerosis.

Narrowing your blood vessels can lead to transporting less oxygen-rich blood. If this oxygen couldn’t reach your heart it can cause some heart disease.

If this oxygen couldn’t reach your brain it may lead to having a stroke.

Factors associated with risk of high cholesterol

Actually, those factors can raise the risk of having high levels of cholesterol.

  • Age: when you getting older your cholesterol levels to start to be higher than when you were young.
  • Heredity: if high cholesterol level is familiar in your family then probably this high level of cholesterol runs in your blood too.
  • Weight: being overweight makes you more likely to have high cholesterol in your blood.

Healthy levels of cholesterol

In general cholesterol levels can be measured in milligrams (mg) . for the healthy levels, it should stay below 200 mg/dl for both high-density lipoproteins (HDL) and low-density lipoproteins (LDL).

Knowing your cholesterol level

Actually, there are no certain symptoms can help you know your cholesterol level, however, it’s low or high.

Only a blood test you can do to measure or know your cholesterol level and also depends on your age, risk factors, and family history.

For people who are age 19 or younger:

The first test should be within age 9 to 11. Also, children should make this test again every 5 years.

For people who are 19 or older:

Young adults should make this test also every 5 years. Men age 45 to 65 and women age 55 to 65 should perform this test every 1 to 2 years.

Here are the most effective tips for lowering your cholesterol level with your diet

Eat some foods which contain soluble fiber

There are large amounts of soluble fiber you can find in beans, apples, and citrus. Those amounts can help in lowering your cholesterol levels by preventing the reabsorption of bile in your gut.

Fruits and veggies

Eating some fruits and veggies daily can lower your low-density lipoproteins (LDL) and reduce the process of LDL oxidation then reduce the risk of heart disease.

Cook your food with some herbs and spices

Herbs and spices are considered as a powerful source of nutrients which contains vitamins, minerals, and antioxidants.

Thanks to those antioxidants herbs and spices can lower your cholesterol levels in your blood by preventing low-density lipoproteins (LDL) from oxidation.

Eat foods which contain more unsaturated fats

As we mentioned before that there are only two main types of fats can be founded in foods which are saturated and unsaturated.

Eating some foods which are high in unsaturated fats and low in saturated fats may help in lowering your total cholesterol and especially low-density lipoproteins (LDL).

foods are rich in unsaturated fats can be avocados, nuts, olives, and some fatty fish.

Avoid unhealthy fats like artificial trans fats

Processed foods are considered as the main source of artificial trans fats which can be also founded in red meat and dairy products.

There is a direct relationship between artificial trans fats and higher low-density lipoproteins (LDL) cholesterol which also can lead to an increase in the risk of heart disease.

The united states promote foods made without trans fats and make it easier to avoid by preventing it in their restaurants.

Lower your sugar intake

It’s not only about eating some foods which contain saturated or trans fat can be the reason for high cholesterol levels.

Eating too much sugar can be another reason which leads to raising your cholesterol level.

If the percentage of your sugar intake is more than 25% of your daily calories this can affect badly on your cholesterol level by raising it.

Also, more than double of this percentage can lead to dying by heart disease. So you need to be aware of your sugar intake.

Get more soy

There are a lot of proteins and isoflavones soy contain which can help you by lowering your low-density lipoproteins (LDL) cholesterol levels if you eat it regularly.

Green tea

Have some green tea can help you lower your cholesterol level as it is rich in antioxidants which can prevent your LDL cholesterol from the process of oxidizing.

Try some cholesterol-lowering supplements

Besides diet there are some supplements can help you reduce your cholesterol level naturally such as Niacin, Psyllium husk, L-carnitine.

Some pretty recipes can lower your cholesterol level

  1. Sangria.
  2. Flavor-packed dishes.
  3. Apple cinnamon granola.
  4. Morning glory muffins.
  5. Arugula and goat cheese pizza.
  6. Carrot ginger soup.
  7. Bean and corn salsa.
  8. Spiced crackers.
  9. Fish Amandine.
  10. Pear and cottage cheese.

Summary

Cholesterol is an important hormone our body usually produce in certain amounts depending on what it needs.

There are two main types of cholesterol which are low-density lipoproteins (LDL) and can be called bad cholesterol.

The other type of cholesterol is high-density lipoproteins (HDL) and can be called good cholesterol.

There are some reasons can raise your cholesterol level such as habits of eating unhealthy foods, poor physical activity, smoking.

Factors associated with risk of high cholesterol such as age, heredity, weight.

Some tips can help you lower your cholesterol level with your diet such as eat some foods contains soluble fiber, avoid trans fats, take care of fruits and veggies, … etc.

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