High cholesterol levels cause major complications for heart disease and you need to be sure what the eating mistakes you people are making are. It’s a time to be more conscious about food selection, which helps lower the cholesterol level. Changing eating habits would be confusing. Although genetics play an essential role in our heart health with growing ages, an unhealthy diet causes poor health. A cholesterol-lowering diet should be the goal for everyone with the right amount of fat. Here in this blog, we are going to share the few worst eating mistakes for cholesterol levels.
Not Consuming Healthy Fats
Cholesterol is a substance found in the body, and your body needs it to build healthy cells. High levels of cholesterol can increase the risk of heart-related issues. HDL or good cholesterol should be more than 60 or higher, or LDL must be optimal. Overeating saturated and Trans fat can be a problem as per the health types. Healthy fats are monounsaturated and polyunsaturated, which is to improve blood cholesterol levels. You need to consume healthy fats to live healthily.
There are certain types of fish, such as salmon, trout, and herring, which contain a higher amount of omega-3 fatty acids. Good fats don’t affect LDL cholesterol levels. Omega-3s increase good cholesterol levels and reduce triglycerides as well as lower blood pressure. Make sure you take 3.5 ounces serving of fish with a higher amount of omega-3s twice per week. Take salmon as protein in your salads or grill it up for lunch. Don’t forget to prefer omega-3 rich foods as well.
Only Source of Dairy Is Coffee
Dairy products are being ignored nowadays, and we prefer to take dairy products through coffee or tea. As per the various studies, saturated fat content and dairy products have a neutral or positive effect on heart health. Consumption of calcium-rich food would increase the HDL cholesterol level and decrease LDL cholesterol concentrations. Dairy products are the richest source of calcium, with hard cheese with higher concentration levels. Make sure you people have selected good sources. This is one of the effective ways to reduce cholesterol levels.
Consumption Of Fried Foods
Many foods have a higher amount of Trans fats which increase harmful cholesterol levels and lower good cholesterol levels. Make sure you people have read nutritional labels in detail. Few food items have a lower amount of Trans fats which can be said as zero trans fats. We all know Trans fats are abundant, including baked goods, snack foods, margarine, and fried foods.
Lack Of Soluble Fiber
Fiber is the best thing to lower cholesterol levels and take out from the body through the digestive tract. Dietary fiber would improve lipid levels, lower blood pressure and reduce inflammation. It targets total and LDL cholesterol by 5 to 11 points. Increase the fiber intake and add fruits and veggies to every meal and snack. Consume salads with beans or chickpeas. Start your day with a high amount of fiber in your diet.
If you people are in alcohol addiction, then do you know it can increase triglyceride levels? It grows in a higher amount. People who want to get rid of heart-related diseases need to avoid alcohol and drugs. Treat alcohol addiction under the supervision of experts. There are so many treatment centers across the globe working hard to give addicts a sober life, and drug rehabs in Michigan serve people with the best treatments. Cut back the alcohol and see how good things happen to your body.
Cook With Herbs
Herbs and other spices are a full source of nutrition packed with vitamins, minerals and antioxidants. Add garlic, turmeric and ginger to your diet routine for lowering cholesterol levels. Take one garlic clove daily for three months to see the results of lower total cholesterol level. Herbs and spices contain antioxidants that prevent LDL cholesterol from oxidizing, reducing the formation of plaque in arteries. Fresh and dried herbs are beneficial in lowering down cholesterol levels.
Avoid Consuming Added Sugars
Saturated and Trans fats would raise cholesterol levels, and overeating additive sugars would increase the calories by 25%. High fructose corn syrup would increase the LDL cholesterol level within two weeks. It would also increase the risk of heart disease, and you will get the additional calories from an additive amount of sugar. Make sure you people have read the label carefully and choose products sugar-free. Cut back those foods with additive sugar.
Soybeans are rich in protein which contains a plant-based compound similar to estrogen structure. Soy protein has powerful cholesterol-lowering effects and reduces heart disease. Eating soy every day would increase good cholesterol and reduce bad cholesterol levels.
Take Green Tea
Consumption of green tea daily for two weeks lower down the cholesterol level and lower down the liver product of LDL and increase its removal from the bloodstream. Green tea is rich in antioxidants that prevent LDL cholesterol from oxidizing and forming plaques in arteries.
Consume Cholesterol Lowering Supplements
Despite taking a cholesterol lowering diet, make sure you take the supplements daily such as niacin, psyllium husk, and L-carnitine. Take a balanced and healthy diet along with these supplements. Whatever you take, make sure you have consulted with a doctor before consumption.
These are the eating habits that would raise the issues of cholesterol levels. Get the help of a doctor and go for preferable diet changes such as eating more fruits and veggies. Cook with herbs and spices and consume soluble fiber loaded with unsaturated fats that helps to lower cholesterol levels and reduce the possible risks. Avoid those ingredients that increase LDL cholesterol, such as Trans fats and additive sugars, to keep the cholesterol healthy. Small dietary changes would improve cholesterol levels.