Introduction
If you’re looking to reduce your cholesterol risk, there’s one simple thing you can do: Eat This Not That. Eating the right foods can make a huge difference in your cholesterol levels, and this guide will help you make the right choices. We’ll look at the foods that can help lower your cholesterol, as well as those that can raise it. We’ll also discuss the importance of portion control and how to make healthier choices when eating out. With the right information, you can make smart decisions that will help you reduce your cholesterol risk and improve your overall health.
Doing This One Thing Can Slash Your Cholesterol Risk — Eat This Not That
If you’re looking to reduce your cholesterol risk, there’s one simple thing you can do: change your diet. Eating the right foods can help lower your cholesterol levels and reduce your risk of heart disease. Here’s what you should eat and what you should avoid.
Eat This
- Oats, barley, and other whole grains
- Fruits and vegetables
- Fatty fish, such as salmon, mackerel, and herring
- Nuts and seeds
- Legumes, such as beans, peas, and lentils
- Unsaturated fats, such as olive oil and avocados
Not That
- Processed meats, such as bacon, sausage, and hot dogs
- Full-fat dairy products, such as cheese and whole milk
- Trans fats, such as margarine and shortening
- Refined carbohydrates, such as white bread and white rice
- Sugary drinks, such as soda and fruit juice
- Processed snacks, such as chips and crackers
Making small changes to your diet can have a big impact on your cholesterol levels. Eating the right foods can help you reduce your risk of heart disease and other health problems. So, start making healthier food choices today!
High cholesterol is a health issue many don’t realize they have because there’s oftentimes no signs, but if left untreated it can cause heart disease, which is the leading cause of death, or stroke. According to the Centers for Disease Control and Prevention, “Nearly 94 million U.S. adults age 20 or older have total cholesterol levels higher than 200 mg/dL. Twenty-eight million adults in the United States have total cholesterol levels higher than 240 mg/dL.” While there’s risk factors like family history and age that you can’t change, there are lifestyle choices that reduce the chance. Eat This, Not That! Health spoke with Eric Stahl, MD Non-Invasive Cardiologist at Staten Island University Hospital who shares what to know about cholesterol and ways to help prevent it. Read on—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
Dr. Stahl says, “When excess cholesterol circulates in the blood, the risk of cardiovascular disease, such as heart attack and stroke, increases. While some cholesterol is needed for metabolism and good health, excess cholesterol can develop from poor diet, genes, smoking, sedentary lifestyle, and obesity. There are different types of cholesterol. Low-density lipoprotein (LDL) is the “bad cholesterol”. It binds to fats and builds in the walls of the arteries causing atherosclerosis. High-density lipoprotein (HDL) is the “good cholesterol” and it removes LDL from the bloodstream. Triglycerides is not a type of cholesterol, but is a fat that stores excess energy. Triglyceride levels are often reported on a cholesterol panel blood test. For adults, cholesterol should be checked every 5 years if they are low risk, or more frequently if they have risk factors for hypercholesterolemia.”
Dr. Stahl emphasizes, “Quitting smoking is a very important aspect of reducing cholesterol, lowering LDL and raising HDL. Smoking also promotes accelerated atherosclerosis and quitting helps to reduce cardiovascular disease.”
Dr. Stahl states, “Being more active helps to reduce cholesterol, particularly by raising HDL. 150 minutes per week of moderate intensity aerobic exercise is recommended to help reduce cholesterol. Brisk walking, jogging, bicycling, or swimming are all excellent ways to be more active.”
Dr. Stahl explains, “Obesity is a major risk factor for high cholesterol. Even modest weight loss can reduce cholesterol levels. Weight loss of 5-10% has been shown to reduce total cholesterol, LDL, and triglycerides. Weight loss of greater than 10% reduces these levels even more. Focusing on eating a heart healthy diet and increasing physical activity can help to attain these weight loss goals.”
“One of the most important ways to lower the risk of high cholesterol is eating a heart healthy diet,” Dr. Stahl tells us. “The American Heart Association recommends limiting the consumption of saturated fats to less than 6% of your daily caloric intake and minimizing trans fats. Following the Mediterranean diet and limiting red meat, dairy products, and fried foods will help to reduce cholesterol.”
Heather Newgen