How does increasing cholesterol level affect the heart? These foods will reduce
To stay healthy, it is necessary to have a healthy heart and cholesterol level should be managed for heart health. While good cholesterol is essential in the body, bad cholesterol has a bad effect on the heart. Unhealthy lifestyle, wrong eating habits etc affect the cholesterol level. By making some changes in the diet, you can manage it. What is the effect of increasing cholesterol level on the heart and which foods can be included in the diet to manage it. Know about this from the experts. This information is provided by Aman Puri, Founder, Steadfast Nutrition, India’s leading sports nutrition brand.
How is heart health affected by cholesterol?
Cholesterol is a type of lipid (fat) which is waxy (wax-like). Lipids include fats, waxes, sterols, fat-soluble vitamins (such as vitamins A, D, E and K) and monoglycerides. Most of the cholesterol present in our body comes from our liver and the rest reaches our body through whatever diet we take. Cholesterol is necessary for many functions in our body. But when the level of cholesterol in the blood increases, it can lead to health problems. Due to increase in cholesterol level, plaque accumulates inside the walls of the arteries, the arteries get narrowed, due to which there is obstruction in the blood flow. If plaque continues to build up, it can put pressure on the arteries, which can lead to a blood clot. Plaque and blood clots harden the arteries, increasing the risk of heart attack or stroke.
What is good and bad cholesterol?
Lipoproteins are made up of proteins and lipids (fats), which transport cholesterol through the blood to the C cells of our body. Lipoproteins are mainly of two types. Low-density lipoproteins (LDL), also known as bad cholesterol, and high-density lipoproteins (HDL), also known as good cholesterol. LDL carries cholesterol throughout the body. It gets deposited on the walls of the arteries and makes them narrow. HDL, on the other hand, helps remove excess cholesterol from the arteries and return it to the liver. Therefore, it is important to keep the LDL levels low and the HDL levels right.
Foods to Manage Bad Cholesterol
Healthy unsaturated fats balance bad cholesterol.
Walnuts, almonds, sunflower and watermelon seeds, chia and flax seeds, fatty fish, avocado and olive oil should be made part of the diet to manage cholesterol levels.
Apart from this, attention should also be paid to the amount of fiber in the diet.
Include at least 30 grams of fiber in the diet daily.
For this, millets, pulses, fruits, vegetables, nuts (these are healthy nuts) and seeds should be eaten.
Fiber reduces the absorption of cholesterol in the blood, which keeps the level of bad cholesterol right.
Take 1-2 cloves of garlic in the morning on an empty stomach with lukewarm water. Garlic contains allicin, which can help lower cholesterol.
Eat seasonal fruits and vegetables as well. They have anti-oxidant properties that reduce oxidative stress.
Eat berries and citrus fruits like kiwi, oranges, pineapple and lemons.
Eat the right fats and avoid saturated and trans fats as they can increase bad cholesterol in the blood.
Pay attention to the weight too. To maintain cholesterol level, do exercise.
This is expert opinion
If you have any health related issue, then do let us know in the comment box below the article. We will try to solve your problem through our articles.
If you liked this story, do share it. Stay connected to Harzindagi to read more such stories.
To stay healthy, it is necessary to have a healthy heart and cholesterol level should be managed for heart health. While good cholesterol is essential in the body, bad cholesterol has a bad effect on the heart. Unhealthy lifestyle, wrong eating habits etc affect the cholesterol level. By making some changes in the diet, you can manage it. What is the effect of increasing cholesterol level on the heart and which foods can be included in the diet to manage it. Know about this from the experts. This information is provided by Aman Puri, Founder, Steadfast Nutrition, India’s leading sports nutrition brand.
How is heart health affected by cholesterol?
Cholesterol is a type of lipid (fat) which is waxy (wax-like). Lipids include fats, waxes, sterols, fat-soluble vitamins (such as vitamins A, D, E and K) and monoglycerides. Most of the cholesterol present in our body comes from our liver and the rest reaches our body through whatever diet we take. Cholesterol is necessary for many functions in our body. But when the level of cholesterol in the blood increases, it can lead to health problems. Due to increase in cholesterol level, plaque accumulates inside the walls of the arteries, the arteries get narrowed, due to which there is obstruction in the blood flow. If plaque continues to build up, it can put pressure on the arteries, which can lead to a blood clot. Plaque and blood clots harden the arteries, increasing the risk of heart attack or stroke.
What is good and bad cholesterol?
Lipoproteins are made up of proteins and lipids (fats), which transport cholesterol through the blood to the C cells of our body. Lipoproteins are mainly of two types. Low-density lipoproteins (LDL), also known as bad cholesterol, and high-density lipoproteins (HDL), also known as good cholesterol. LDL carries cholesterol throughout the body. It gets deposited on the walls of the arteries and makes them narrow. HDL, on the other hand, helps remove excess cholesterol from the arteries and return it to the liver. Therefore, it is important to keep the LDL levels low and the HDL levels right.
Foods to Manage Bad Cholesterol
Healthy unsaturated fats balance bad cholesterol.
Walnuts, almonds, sunflower and watermelon seeds, chia and flax seeds, fatty fish, avocado and olive oil should be made part of the diet to manage cholesterol levels.
Apart from this, attention should also be paid to the amount of fiber in the diet.
Include at least 30 grams of fiber in the diet daily.
For this, millets, pulses, fruits, vegetables, nuts (these are healthy nuts) and seeds should be eaten.
Fiber reduces the absorption of cholesterol in the blood, which keeps the level of bad cholesterol right.
Take 1-2 cloves of garlic in the morning on an empty stomach with lukewarm water. Garlic contains allicin, which can help lower cholesterol.
Eat seasonal fruits and vegetables as well. They have anti-oxidant properties that reduce oxidative stress.
Eat berries and citrus fruits like kiwi, oranges, pineapple and lemons.
Eat the right fats and avoid saturated and trans fats as they can increase bad cholesterol in the blood.
Pay attention to the weight too. To maintain cholesterol level, do exercise.
This is expert opinion
If you have any health related issue, then do let us know in the comment box below the article. We will try to solve your problem through our articles.
If you liked this story, do share it. Stay connected to Harzindagi to read more such stories.
