How to control cholesterol through what you eat? Let's talk!

Does what you eat affect the amount of cholesterol in your body? Yes, it does. Cholesterol is a waxy substance that is essential for many things in our body, such as building cells and making certain hormones . Our liver makes all the cholesterol we need. So, really, we don't need to get any cholesterol from food. It's like adding more sand to the beach. However, the foods we eat only affect about 20% to 30% of the cholesterol in our blood. But it's important to keep that amount in check.

Foods that raise and lower “bad” cholesterol (LDL)

There are two main types of cholesterol in our bodies. One is the “good” cholesterol, called HDL (High-Density Lipoprotein). The other is the “bad” cholesterol, called LDL (Low-Density Lipoprotein). This LDL is the problem. It can build up in the blood vessels and clog them. This increases the risk of heart disease .

The good news is that there are some foods that can raise your “bad” LDL cholesterol levels . There are also some foods that can help lower LDL cholesterol levels. So, by knowing what to eat and what not to eat, you can control your cholesterol levels and reduce your risk of heart disease . Talking to a dietitian about this can be very helpful.

What foods contain the most cholesterol?

The cholesterol we get from food is called ``Dietary Cholesterol.`` It is found mostly in animal products. For example, meat, cheese, and dairy products.

But, look, the latest research suggests that when it comes to lowering cholesterol, it's not the cholesterol we need to worry about most from food. It's two types of unhealthy fats that are more dangerous – saturated fat and trans fat. Unfortunately, many foods that are high in cholesterol can also contain these unhealthy fats.

How to reduce cholesterol through diet?

Okay, so let's look at how to lower cholesterol through food and drink. Here are some things you can do:

• Add more soluble fiber to your diet.
• Limit your intake of saturated fat .
• Don't eat trans fat!
• Eat balanced meals.

Now let's talk about each of these separately.

1. Add more soluble fiber to your diet.

This is the main thing that helps lower your `(LDL)` cholesterol. `(Soluble fiber)` is a type of fiber that dissolves in water. This fiber binds to the bile (which is made of cholesterol) in our body and removes it from the body along with waste products. Think of it like a sponge, absorbing cholesterol.

Try to get between 10 and 25 grams of soluble fiber per day. It's best to ask your doctor what amount is right for you based on your daily calorie needs.

Here are some foods that are high in ``Soluble fiber``:

• Dried beans like lentils, chickpeas, and green beans
• Citrus fruits like apples, blackberries, oranges, and tangerines
• Oats and Oat bran
• Brown rice

2. Limit Saturated Fat

Saturated fat is a type of fat that is solid at room temperature. These are most commonly found in:

• Processed meats like sausage, bacon, and pepperoni.
• Fatty cuts of meat like pork ribs, skinless chicken, and fatty cuts of beef.
• Full-fat dairy foods – butter, heavy cream, cream cheese, and yogurt (sour cream).
• In coconut oil and palm oil.
• In deep-fried food.

Our bodies need some saturated fat to stay healthy. However, if we eat foods without checking nutrition labels, we can end up consuming more saturated fat than we think. Once you know how much saturated fat is in the foods you eat regularly, it's easier to find ways to reduce it.

You may be wondering, “How much is too much?” Simply put, only 5% to 6% of your total daily calories should come from saturated fat.

For example, olive oil contains some saturated fat, but its health benefits make it worth adding to your diet in moderation (about four tablespoons per day). The same goes for avocados and walnuts. The key is to look at what kind of food the fat comes from. If the saturated fat comes from healthy foods, it's okay to go over the recommended limit. If you're in doubt, talk to a nutritionist and ask what sources of saturated fat you should eliminate and what you can keep in moderation.

3. Don't eat trans fats!

Trans fat is a substance made by adding hydrogen to liquid vegetable oil. In the past, fast food and processed food were the main sources of trans fat in people's diets. This is because those foods contained partially hydrogenated oils, which were converted into trans fats during the manufacturing process. However, in 2018, the US Food and Drug Administration (FDA) banned the use of these partially hydrogenated oils in foods.

While that's good news, it doesn't mean that fast food and processed foods are harmless. They can be high in saturated fat. Also, they can still contain trans fats due to the way they are cooked (like frying).Your body doesn't need trans fats at all. They're very unhealthy, and the foods they contain have no health benefits. So, it's best to avoid them altogether if possible.

To limit trans fats from your diet, avoid eating these things:

• Fast food
• Deep-fried food
• Commercial baked goods such as cookies, donuts, and pastries

4. Eat Balanced Meals

When trying to manage cholesterol levels through food, it is important to prepare meals that include a balance of these things:

• Fruit
• Vegetables
• Cereals (especially those with bran)
• Protein-rich foods (fish, chicken, eggs , nuts)
• Dairy foods or their substitutes
• Fats (the good kind)

When you know which foods to choose and which to eliminate, it's easier for you to plan heart-healthy, balanced meals.

Mediterranean Diet

Nutritionists recommend the Mediterranean Diet as a heart-healthy eating plan. This plan can help control your cholesterol levels and support many other aspects of your health. If you follow the Mediterranean Diet, you:

• Plan your meals around plant-based foods. This includes fruits, vegetables, whole grains, and nuts.
• Eat fish, lean poultry, seafood, eggs, and dairy in moderation.
• Avoid red meat, fried foods, desserts, and anything made with white flour.

The key is to be mindful of the types of fats you eat. The Mediterranean diet reduces your intake of saturated fats and trans fats, which can make a big difference to your LDL levels.

What if I control my diet but my cholesterol doesn't go down?

The things you eat can raise or lower the amount of cholesterol in your blood. But, sometimes, no matter how hard you try, you may not be able to lower your cholesterol levels to the desired level. There are several reasons for this.

• Genetic influence: Genes passed down from generation to generation affect your cholesterol levels.
• Age: As we age, our cholesterol levels also increase.
• Time: It takes time to see the results of dietary changes.