Tips to Reduce Cholesterol in Your Daily Menu

Did you know that cholesterol in meals only plays a little role in boosting our cholesterol levels? However, what we eat has a significant impact on our cholesterol levels and heart health.

Consistently poor eating habits, along with a lack of physical activity, can lead to unhealthy weight gain, as well as higher levels of harmful (LDL) cholesterol and lower levels of HDL cholesterol, both of which can have a detrimental impact on your heart health.

High-density lipoprotein (HDL cholesterol) is known as the 'good cholesterol' because it helps to eliminate other types of cholesterol from your bloodstream and prevents cholesterol from accumulating in your arteries. Low-density lipoprotein (LDL cholesterol) is commonly referred to as 'bad cholesterol' because it is the primary cause of cholesterol buildup and artery blockage.

A blood test known as a lipid panel includes the measurement of LDL cholesterol. This metabolic testing will assess not just your LDL, but also your HDL and triglycerides.

Before your lipid panel, you should fast for nine to twelve hours.To obtain a blood sample, your healthcare professional will draw a small amount of blood from your arm. A laboratory will next use the blood sample to determine your cholesterol levels. The cholesterol level is measured in milligrams per deciliter (mg/dL).

How to Make Your Diet Lower in Cholesterol?

Balance is frequently mentioned as the cornerstone to good health. Some foods can enhance LDL cholesterol levels, and consuming them in moderation can help us stay fit. Foods rich in healthy fats or soluble fiber are excellent examples of this. So, with that in mind, here are some tasty ideas to help you eat your way to a healthier heart.

Breakfast
Oatmeal is a healthy breakfast option that is both satisfying and rich in soluble fiber. With a recommended daily fiber intake of 25-30 grams for adults (less for children), a serving of oats can provide up to four grams, and you can increase this even further by combining it with fruit and nuts. Check out some porridge recipes that are high in fiber and add some healthy fats with some nuts.

Lunch
Chickpeas, lentils, and baked beans are excellent sources of soluble fiber. For a simple lunch, try to cook farro with broad bean salad or our wonderful smokey bean and beef burrito bowl, which is loaded with red kidney beans. Combine lentils and vegetables for an added boost.

Dinner
You can add some healthy diversity to your diet by eating foods high in omega-3 (a form of polyunsaturated fat), which have the ability to decrease cholesterol. Fish is high in omega-3 fatty acids, and adding nutritious grains, such as some rice, increases its nutritional worth.

Dessert
Apples, berries, and citrus fruits contain pectin, a form of soluble fiber that makes a delicious complement to a sweet delicacy. On the Internet there are tons of delicious dessert alternatives, such as apple cinnamon crepes or a fruit crumble with the fiber-rich richness of both fruits and grains.

Snacks
Nuts and seeds are high in unsaturated fats, which help decrease cholesterol. A little handful as a snack between larger meals might help you feel satiated for longer, and frequent consumption has been related to reducing levels of LDL cholesterol.

Other Important Tips

• Use healthier oil. Saturated and trans fats raise harmful (LDL) cholesterol levels, so go for fruit, nut, or seed-based oils and spreads (such as canola, olive, or sunflower) instead of butter and other animal fats;
• Include a range of nutritious proteins. With this in mind, lean meats and low-fat dairy products can also help lower your cholesterol and improve your heart health;
• Foods enriched with plant sterols can also help lower LDL cholesterol.