Lowering cholesterol through diet: here's how to do it

High cholesterol can lead to serious health problems such as heart disease. Fortunately, with the right diet and lifestyle, you can lower your cholesterol levels. In this article, we will discuss what exactly cholesterol is, how to lower your cholesterol quickly, what foods and recipes can help you do so, and how to follow a cholesterol-lowering diet.

What is cholesterol?

Cholesterol is a fatty substance found in every cell in the body. It is essential for several body functions, such as making hormones, vitamin D and substances that help digest food. Cholesterol is partly made by your body, especially in the liver, and partly you get it through animal products such as meat, cheese and eggs.

Types of cholesterol

There are two main types of cholesterol:

• LDL (low-density lipoprotein): Often called "bad" cholesterol because it can contribute to plaque buildup in the arteries, which can lead to cardiovascular disease.
• HDL (high-density lipoprotein): Known as "good" cholesterol because it helps remove cholesterol from blood vessels and return it to the liver, where it can be broken down and removed from the body.

Function of cholesterol

Cholesterol has an important function in the human body. It is required for the production of new body cells and is the raw material for certain hormones and the production of bile. In addition, cholesterol plays a role in the structure of cell membranes, keeping cells flexible and permeable.

Disadvantages of too much cholesterol

Too much cholesterol, particularly LDL cholesterol, can have adverse health effects. Excess LDL cholesterol can build up on the inside of blood vessels, leading to the formation of plaques. These plaques can narrow and harden blood vessels, which is known as atherosclerosis.

High blood cholesterol levels, especially high levels of LDL (Low-Density Lipoprotein) cholesterol, are associated with several health risks.

Here are the main risks:

1. Atherosclerosis: High cholesterol levels can lead to the accumulation of fatty deposits (plaques) in the walls of blood vessels. This process, known as atherosclerosis, makes blood vessels stiff and constricted, hindering blood flow.
2. Heart attack: When the plaques tear or burst, a blood clot can form at the site of the tear. If a blood clot completely blocks one of the coronary arteries, it can lead to a heart attack.
3. Stroke: Similar to a heart attack, a blood clot that blocks a blood vessel in the brain can lead to a stroke. This can happen when the blood supply to part of the brain is interrupted.
4. Peripheral arterial disease: This occurs when the blood vessels in the limbs, usually the legs, become narrowed due to plaque buildup. This can lead to pain, numbness, and even gangrene if the blood supply is severely reduced.
5. High blood pressure (hypertension): Atherosclerosis caused by high cholesterol levels can narrow and harden blood vessels, which can contribute to increased blood pressure.
6. Chronic kidney disease: High cholesterol levels can also contribute to the development of chronic kidney disease by damaging the blood vessels in the kidneys.

It is important to keep cholesterol levels within a healthy range through a balanced diet, regular exercise, and possibly medication as prescribed by a doctor. Regular cholesterol checks can help reduce the risks of these serious health problems.

How do you get too much cholesterol?

Too much cholesterol in the blood can have several causes:

• Unhealthy diet: A diet rich in saturated and trans fats can raise LDL cholesterol.
• Body weight: Being overweight can raise LDL cholesterol and lower HDL cholesterol.
• Physical activity: Lack of physical activity may contribute to higher LDL and lower HDL levels.
• Genetics: Hereditary factors may play a role in high cholesterol levels.
• Age and gender: The risk of high cholesterol levels increases with age, and women may be at higher risk after menopause.

Lower cholesterol fast

If you want to lower your cholesterol quickly, it is important to make lifestyle changes. Here are some tips to see quick results:

• Change your diet
  Reduce your intake of saturated fats, such as those found in red meat and full-fat dairy products. Instead, choose lean proteins, such as chicken and fish, and plant proteins such as beans and legumes.
• Exercise regularly
  Regular physical activity can increase HDL cholesterol (the "good" cholesterol). Aim for at least 30 minutes of moderate to vigorous physical activity most days of the week.
• Quit smoking
  Smoking lowers your HDL cholesterol. Quitting smoking can improve your HDL levels and significantly improve your heart health.
• Limit alcohol consumption
  Moderate alcohol consumption can have a beneficial effect on HDL cholesterol, but too much alcohol can lead to serious health problems, including high blood pressure and elevated LDL cholesterol.
• Losing weight
  Being overweight can contribute to high LDL cholesterol and low HDL cholesterol. Losing even a few pounds can help improve your cholesterol levels.

Lowering cholesterol with diet

A healthy diet can have a big impact on your cholesterol levels. Here are some foods that can help lower your cholesterol:

• Oats and barley
  These grains contain soluble fiber that can help lower LDL cholesterol.
• Nuts
  Almonds, walnuts and other nuts can help lower your cholesterol. They contain healthy fats that are good for your heart.
• Oily fish
  Oily fish such as salmon, mackerel and sardines contain omega-3 fatty acids, which can help lower your cholesterol.
• Fruit and vegetables
  These contain lots of fiber, vitamins and antioxidants that can help lower your cholesterol.
• Vegetable oils
  Use oils such as olive oil, avocado oil and canola oil instead of butter or margarine.

Cholesterol lowering recipes

Here are some recipes that can help lower your cholesterol:

• Oatmeal with fruit and nuts
  Cook a serving of oatmeal and add a handful of berries and a few walnuts for a delicious and healthy breakfast.
• Grilled salmon with vegetables
  Marinate a piece of salmon in lemon juice and garlic, then grill it. Serve with steamed broccoli and quinoa.
• Green smoothie
  Blend spinach, kale, apple, banana, chia seeds and almond milk for a nutritious smoothie that is packed with fiber and antioxidants.
• Quinoa salad with avocado and chickpeas
  Mix cooked quinoa with sliced avocado, chickpeas, tomatoes and a splash of olive oil for a filling and healthy lunch.

Cholesterol lowering diet

A cholesterol-lowering diet focuses on reducing intake of saturated and trans fats while eating more foods rich in soluble fiber and healthy fats. Here are some guidelines to follow:

• Avoid saturated and trans fats
  Avoid foods such as red meat, butter, cheese and pastries. Instead, choose lean proteins and vegetable fats.
• Eat plenty of fiber
  Foods such as oats, legumes, vegetables and fruits are rich in soluble fiber that can help lower your cholesterol.
• Choose healthy fats
  Use olive oil, avocado oil and other vegetable oils instead of butter or margarine.
• Add more omega-3 fatty acids.
  Eat fatty fish such as salmon or mackerel at least twice a week, and consider an omega-3 supplement if you don't eat enough fish.
• Drink green tea
  Green tea contains antioxidants that can help lower your cholesterol and improve your heart health.

Sources:

• Centers for Disease Control and Prevention. (n.d.). About cholesterol. CDC. https://www.cdc.gov/cholesterol/about/index.html
• Harvard T.H. Chan School of Public Health. (n.d.). Cholesterol. The Nutrition Source. https://nutritionsource.hsph.harvard.edu/what-should-you-eat/fats-and-cholesterol/cholesterol/
• Mayo Clinic Staff. (2023, July 18). Cholesterol: Top foods to improve your numbers. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/cholesterol/art-20045192
• MedlinePlus. (2023, August 1). Cholesterol. U.S. National Library of Medicine. https://medlineplus.gov/cholesterol.html
• National Heart, Lung, and Blood Institute. (n.d.). Blood cholesterol. NIH. https://www.nhlbi.nih.gov/health/blood-cholesterol