High cholesterol? Let's find out exactly what foods are good and bad to eat!

Has the doctor told you that your blood cholesterol level is high? When that happens, you feel very anxious about what to eat and what not to eat, right? Don't worry, it's a problem that many people have. Today, we'll talk about this, exactly what to do, in a very simple way, as if we were telling a friend.

First of all, what is cholesterol?

Simply put, cholesterol is a type of fat that our bodies need. It's essential for many things, from building our cells to producing hormones. But the problem starts when there's too much of it in the body.

There are two types of cholesterol in our blood.

1. LDL (Low-Density Lipoprotein): This is what we call "bad cholesterol." When these build up, they build up inside our blood vessels, narrowing them and paving the way for serious diseases like heart disease and stroke.

2. HDL (High-Density Lipoprotein): We call this "good cholesterol". It removes bad cholesterol from the arteries and carries it to the liver. So it's like our friend.

The food we eat directly increases the level of bad cholesterol (LDL) in our blood. Saturated fats and trans fats, especially those found in animal products, dairy products, and certain oils (such as palm oil and coconut oil), are the main culprits here.

Will cutting down on foods that raise cholesterol really lower your levels?

Yes, absolutely! You can make a big difference by adding and removing things from your diet. Adding fruits, vegetables, legumes, nuts, and good fats can help lower bad cholesterol (LDL).

So let's see what we need to bring from the store and what we need to get rid of.

What are the best things to add to food?

Fruits, vegetables and herbs

These should be the foundation of your diet. Eat colorful fruits and vegetables. Think berries, grapes, oranges, apples, tomatoes, sweet potatoes, broccoli, spinach, kale, spinach, pumpkin, zucchini, etc. These foods are naturally cholesterol-free and very low in fat. They are also high in fiber, which reduces the absorption of cholesterol into the body.

Whole Grains

Add oats, barley, quinoa, and whole-grain breads and pastas to your diet. The soluble fiber in these foods helps to lower bad cholesterol. Eating some oats for breakfast is a good habit. But when buying packaged cereals, don't forget to check the label to choose those with less sugar and salt .

Meat, fish and nuts

Choose skinless chicken and turkey. If you eat red meat (beef, pork), choose lean cuts . Avoid processed meats like sausages and meatballs as much as possible.

Instead, add protein-rich legumes like chickpeas, lentils, peas, and soybeans to your diet. These are very good for the heart.

Foods rich in Omega-3

These are a type of fatty acid that is very good for our heart. Most of the time, we don't eat enough of them. They are found in oily fish like salmon, tuna, mackerel, and herring. Walnuts, chia seeds, and ground flaxseed also contain plant-based omega-3s.

Low-fat dairy products and "good" oils

When buying yogurt and milk, choose low-fat or fat-free varieties. If you eat cheese, eat less.

Use vegetable oils like olive oil, canola oil, and sunflower oil instead of butter for cooking and frying. These also help increase "good" cholesterol (HDL) levels.

The worst foods to definitely avoid

Foods containing trans fats

These are the worst kind of bad fats. They not only increase bad cholesterol (LDL), but also reduce good cholesterol (HDL). In our country, many bakery products (pastries, rolls, biscuits), margarine, and fast foods may contain these. If the food label says "partially hydrogenated oil", it contains trans fats.

Foods high in sugar

Although sugar does not directly increase cholesterol, eating too much sugar can lead to weight gain, diabetes, and high cholesterol levels due to fat deposits in the liver. Limit sugary drinks, cakes, ice cream, and toffee chocolate. Also be careful of sauces that have hidden sugar added (ketchup, spaghetti sauce), and some breakfast cereals .

Processed meat and excess salt

Processed meats like sausage, bacon, and ham are high in saturated fat and cholesterol. Also, too much salt can increase blood pressure. Canned fish, soup packets, and instant noodles can also be high in salt. The amount of salt you need per day is less than a teaspoon. So think about your salt intake.

Keep these things in mind when shopping.

• Don't go to the store when you're hungry: When you go to the store when you're hungry, you're more likely to buy unnecessary and unhealthy food.
• Read labels: Look at the ingredients list on food packages. List the most important ingredients first. Choose foods that are low in sugar, salt, and saturated fat .
• Talk to your doctor: Consult your doctor or nutritionist for a meal plan that's right for you, based on your cholesterol levels. You may also need to start taking medication.

These changes may be difficult to make overnight. But try to make them little by little, one at a time. This is the biggest investment you can make in your heart.

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