Buzz
1. Eat nutritious foods
Blood fat is a dangerous condition as it can lead to severe cardiovascular complications. Incorporate cholesterol-lowering foods into your daily diet to prevent and support the treatment of the disease.
Some dietary changes can help reduce cholesterol and improve your cardiovascular health, including:
- Reduce saturated fat: Saturated fat is mainly found in red meat and full-fat dairy products. Consuming these foods increases total cholesterol levels in the blood. Reducing saturated fat intake can decrease low-density lipoprotein (LDL) cholesterol, also known as bad cholesterol.
- Eliminate trans fats: Trans fats, sometimes listed on food labels as “partially hydrogenated vegetable oil,” are often used in vegetable shortenings and in some margarine. Trans fats raise overall cholesterol levels. The U.S. Food and Drug Administration has banned the use of partially hydrogenated vegetable oil.
- Eat omega-3 fatty acid-rich foods: Omega-3 fatty acids do not affect LDL cholesterol levels. However, they provide good benefits for cardiovascular health, including lowering blood pressure. Foods high in omega-3 fatty acids include salmon, tuna, trout, walnuts, and flaxseeds.
- Increase soluble fiber: Soluble fiber can reduce the absorption of cholesterol into the blood. Soluble fiber is found in foods such as oatmeal, kidney beans, Brussels sprouts, apples, and pears.
- Add whey protein to your diet: Whey protein is found in dairy products and provides numerous health benefits listed for milk. Studies have shown that whey protein supplementation reduces both LDL cholesterol and total cholesterol as well as blood pressure.
2. Quit smoking
Cigarettes contain various harmful substances, including acrolein, a yellowish vapor with a foul odor produced when cigarettes are burned. Acrolein in cigarettes attacks proteins, inhibits enzymes, making LDL cholesterol prone to oxidation, leading to the accumulation of LDL cholesterol, decreasing HDL cholesterol, and increasing triglycerides in the blood.
An increase in LDL cholesterol and a decrease in HDL cholesterol are associated with various factors, including smoking habits. Quitting smoking is one of the best ways to improve cholesterol levels in the blood. Smoking is not only a cause of respiratory diseases such as chronic lung diseases, lung cancer, but also affects, as a risk factor, increasing cholesterol, impacting cardiovascular health.
As shared above, smoking increases LDL cholesterol levels and decreases HDL cholesterol levels. Over time, this can lead to inflammation in blood vessels and arteries, and plaque may accumulate in the arteries. In addition, smoking also increases the likelihood of blood clot formation on the basis of plaque, which can cause coronary artery disease or stroke. Quitting smoking is one of the best ways to improve cholesterol levels, cardiovascular health, and overall health, enhancing both mental and physical well-being.
