9 Tips for Limiting Cholesterol in Food

Cholesterol is a type of fat found in the food we eat. These fats convert into a type of cholesterol known as low-density lipoprotein (LDL). LDL travels through the bloodstream and can eventually cause the thickening of artery walls, which leads to atherosclerosis.

The good news is that many foods have a naturally high amount of monounsaturated or polyunsaturated fats. According to research from George Washington University, people who eat high levels of these fats tend to have lower LDL cholesterol levels.

The Food Sources With the Most Monounsaturated Fat

• Avocados

• Amaranth seed oil

• Hemp seed oil (tastes similar to olive oil)

• Hulled sunflower seeds

• Macadamia nuts

• Olive oil – extra virgin and virgin varieties, especially cold-pressed

These are ideal because they have a high content of antioxidants and phytochemicals. More than 90 percent of the fat in this variety is unsaturated fat, which contains oleic acid, palmitoleic acid, and low levels of linolenic acid. They also contain phytosterols, flavonoids, and polyphenols.

Every time you eat food that contains cholesterol, the body synthesizes cholesterol. However, you can do a few things to limit your cholesterol intake.

Here are nine tips for limiting the amount of cholesterol in your diet using food items you might already eat.

Remove High-fat Foods and Meat From Your Diet

Eating a diet rich in fruits, vegetables, and whole grains can help limit the cholesterol you consume. You can choose leaner meat cuts to reduce your heart disease risk. Other high-fat foods like whole milk, butter, and ice cream can replace low-fat versions.

Use Pepper, Spices, and Herbs to Flavor Food

You can season food with pepper, garlic powder, and herbs to reduce the salt you use. Rather than adding entire sticks or pats of butter when you sauté vegetables, try using unsalted broth or pure vegetable sauces, which are lower in fat.

Limit egg Yolks

While whole eggs are an excellent source of protein, eating too many egg yolks may raise the level of cholesterol in the blood over time. Try eating egg whites and avoiding egg yolks.

Try not to fry Foods

Although frying adds flavor to food, the high temperatures produce oily foods that contain more cholesterol than if baked at lower temperatures or boiled without oil. Some restaurants use cooking ingredients high in cholesterol during the frying process.

Trim fat From Meat Before Cooking it

Remove as much fat as possible before cooking to consume less fat.

Limit Cream Soups

Cream soups are full of saturated fats that can raise cholesterol levels over time if eaten regularly. Try using vegetable sauces and broth-based soups instead of cream-based ones to keep your cholesterol level low without sacrificing flavor or texture.

Limit Trans Fats

Trans fatty acids form when hydrogen molecules (Trans) attach themselves to unsaturated fatty acids (polyunsaturated or monounsaturated). Most Trans fatty acids found in the diet are produced during the hydrogenation of oils. Eating food that contains trans-fat increases LDL cholesterol and increases the risk of heart disease. As per the Food and Drug Administration (FDA), manufacturers must declare on the label the total Trans fatty acid content if more than 0.5 grams of Trans fat are present per serving.

Limit Alcohol Consumption

Consuming excessive amounts of alcohol can increase total blood cholesterol by increasing the synthesis and decreasing LDL breakdown. Although moderate alcohol consumption can help prevent coronary disease in people who already have heart problems, it is recommended that those who do not have the coronary disease should not consume more than one drink per day.

Switch to low-fat Foods

People concerned about their cholesterol levels should eat low-fat foods more than high-fat ones. Low-fat foods usually contain no more than 3 grams per serving, while high-fat foods can have up to 40 grams of fat in a single serving.

Some other precautionary measures you should take if you have cholesterol are

• Quit smoking − There are numerous health risks associated with smoking. Smokers have an enhanced risk of lung cancer and a higher risk of developing conditions such as stroke and atherosclerosis. Smoking can increase blood pressure and heart rate, increasing smokers' risk of heart disease. The tar accumulates on the lungs' walls and makes the lungs infected over a period which may lead to lung cancer for smokers.

• Exercise regularly − Physical activity can lower LDL cholesterol levels and increase HDL levels in the body. Exercise also lowers blood pressure and reduces inflammation in the arteries. Regular exercise helps to keep weight in check, which is known to be a symptom of high cholesterol levels.

• Limit the consumption of refined carbohydrates − Refined carbohydrates have a higher number of calories and are broken down quickly, which can raise LDL cholesterol levels in the body. Replacing refined carbs with complex carbs can reduce LDL cholesterol levels in the body.

• Control your weight − Excess weight can increase blood pressure and heart rate, increasing atherosclerosis risk. Weight gain is due to increased abdominal fat areas that carry higher amounts of harmful LDL cholesterol molecules.

• Get enough sleep − Not enough sleep can raise blood pressure and increase your risk for heart disease. In addition to the regular rise in blood pressure that occurs while sleeping, not getting enough sleep can increase your risk for heart disease by decreasing the amount of HDL cholesterol your body produces.

• Optimize your diet − Consuming various foods each day is essential for maintaining a healthy diet, especially if you have high cholesterol concerns or other health conditions that affect your health. A diet rich in fruits, vegetables, and whole grains will help maintain cholesterol levels within normal ranges without significantly increasing cholesterol production.

Conclusion

Hence, you should be aware that our body naturally makes cholesterol. But if you have an elevated cholesterol level, it may indicate a health condition, but it is not necessarily a sign of heart disease. Even if your cholesterol levels are within the normal range, you can follow specific dietary changes to control and reduce your blood cholesterol levels. Additionally, cholesterol information is also necessary for treating specific diseases or conditions.