Do you often struggle with sudden breathlessness, chest pain, fatigue, or discomfort while walking? If so, these may be the silent signs of increasing cholesterol levels.
Cholesterol – What dose it do to ?
Cholesterol is a fatty substance found in your body’s cells and certain foods. Our body produces cholesterol, essential for producing important compounds like hormones, vitamin D, and bile acids that help digest fat.
Lipoproteins carry cholesterol through the bloodstream. Cholesterol is in two main forms: low-density lipoprotein – often called bad cholesterol, and high-density lipoprotein also known as good cholesterol. While cholesterol is necessary for the body’s functioning, an imbalance in particularly high LDL cholesterol can negatively affect health.
How does cholesterol affect health?
Cholesterol affects the health of your heart and arteries. When LDL cholesterol levels are too high, it can accumulate on the walls of arteries, forming plaques. This buildup narrows and hardens the arteries, a condition called atherosclerosis, which can restrict blood flow.
As a result, the heart has to work harder, leading to high blood pressure and an increased risk of heart disease and stroke. Low HDL cholesterol levels are also concerning because HDL helps remove excess cholesterol from the bloodstream, acting as a natural cleanser. An imbalance between LDL and HDL cholesterol can significantly raise the risk of cardiovascular problems.
Foods that increase cholesterol levels:
Certain food types tend to increase the cholesterol and thus must be avoided. These may include:
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Red meat: Red meats, including beef and lamb, contain significant amounts of saturated fats, which can increase LDL cholesterol. While red meat is a good protein and iron source, limiting its consumption and opt for leaner cuts like chicken, turkey, or fish is important. Moderating red meat intake and incorporating plant-based protein sources can help maintain healthier cholesterol levels.
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Processed Meats: Processed meats like bacon, sausages, hot dogs, and deli meats are rich in saturated fats and cholesterol. Regularly consuming these foods can raise your LDL cholesterol levels, leading to plaque buildup in the arteries. Processed meats often contain added sodium and preservatives, further impacting heart health. Choosing leaner cuts of meat and reducing processed meat intake can help manage cholesterol levels.
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Fried Foods: French fries, fried chicken, onion rings and doughnuts are typically cooked in oils high in trans fats. Trans fats raise LDL cholesterol and lower HDL cholesterol, increasing the risk of heart disease. Even foods labelled trans-fat-free can still contain partially hydrogenated oils with similar negative effects. Opting for grilled, baked, or steamed alternatives can reduce the harmful impact on cholesterol levels.
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Baked goods: Many commercially baked goods, such as pastries, cookies, cakes, and pies, contain trans fats and refined sugars. These baked goods, made with partially hydrogenated oils, are linked to increased LDL cholesterol levels and decreased HDL cholesterol. Choosing whole-grain, homemade options without added trans fats can be a healthier alternative to store-bought pastries and snacks.
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Full-fat dairy products: Full-fat dairy products such as whole milk, butter, cheese, and cream are high in saturated fats, which can elevate LDL cholesterol. While dairy provides important nutrients like calcium, consuming these products in excess can raise cholesterol levels over time. Switching to low-fat or fat-free dairy options or choosing plant-based alternatives like almond milk or soy cheese can help mitigate these risks.
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Snack foods and packaged: Junk Foods Snack foods like chips, crackers, and microwave popcorn are often made with oils high in trans fats and saturated fats. These foods can contribute to elevated LDL cholesterol levels and promote heart disease. They also tend to be highly processed, containing added sugars and salt. To keep cholesterol levels in check, opt for healthier snacks like fresh fruits, vegetables, or nuts, which provide beneficial fats and fiber.
Once cholesterol starts building up, it worsens if not controlled and monitored. One must therefore, take up regular health checkups to ensure the cholesterol levels are ideal. If the cholesterol levels seem abnormal one must start a strict regime to control the levels before any health complication is developed.
