If you have a family history of high cholesterol, you are more likely to have high cholesterol yourself. So even if you don’t have high cholesterol, if your mom or dad (or grandparent) is diagnosed with this condition, take proactive steps to support healthy cholesterol levels it is extremely important to maintain your own healthy and ideal levels.
While you can’t control your family history, you can control the food you put into your body. And since the risk of high cholesterol can be further increased when a family history of high cholesterol is combined with unhealthy lifestyle choices, such as eating an unhealthy diet, it’s reassuring to know that even if you have a family history of the condition, you can take steps to keep your cholesterol levels under control simply by eating the correct foods.
Regardless of your personal cholesterol levels, if you have a family history of high cholesterol, here are six eating habits you should follow to stay as healthy as possible. Read on and for more information on how to eat healthy, don’t miss The #1 Best Juice to Drink Every Day, Science Says.
the Mediterranean diet It includes the consumption of foods such as olive oil, nuts, seeds, vegetables and other foods that people who live by the Mediterranean Sea usually consume. Enjoying meals with friends and engaging in physical activity are lifestyle practices that are also part of this “diet.”
Many studies show that following this dietary pattern is linked to numerous health benefits, including improved “good” HDL cholesterol among people at high cardiovascular risk. Therefore, eating antioxidant-rich foods while reducing intake of fried foods, foods with added sugars, and ultra-processed foods is an excellent practice for people with a family history of high cholesterol.
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If you like steak and potatoes, know that you don’t have to give up your beloved steak altogether if you’re trying to keep your cholesterol levels in an ideal range. Sure, eating too much saturated fat, like the fat found in fattier cuts of meat, can raise “bad” LDL cholesterol levels. But leaner cuts, like flank steak, can be part of a heart-healthy diet.
In fact, the data published in The American Journal of Clinical Nutrition shows that diets low in saturated fat and following a heart-healthy dietary pattern containing lean beef have positive effects on cholesterol levels similar to those seen when people follow the DASH diet. Lean red meat trimmed of visible fat does not appear to raise total blood cholesterol and LDL cholesterol levels as do the fattier cuts of meat. Moral of the story? Choose your cuts of meat wisely.
Oatmeal is a classic breakfast that comforts the soul and is easy to prepare. Less well known is that this quintessential breakfast dish can help lower cholesterol levels, thanks in part to the beta-glucan fiber it contains. In a meta-analysis that evaluated 28 studies, the results showed that adding at least 3 grams of oat beta-glucans per day to a diet lowers LDL cholesterol by 0.25 mmol/L.
This fiber essentially binds to LDL cholesterol and removes it before it is absorbed, helping to keep hypercholesterolemia at bay.
RELATED: The #1 Best Oatmeal to Eat to Lower Cholesterol, Says a Dietitian
Aiming for healthy cholesterol levels doesn’t have to mean bland, tasteless foods. Even Garlic in your heart-healthy diet can improve blood cholesterol levels naturally.
According to a meta-analysis that evaluated 14 studies, garlic can naturally reduce total cholesterol and LDL cholesterol. If you are not a garlic lover, garlic supplements can be a viable alternative.
Including green tea in your diet can lower LDL cholesterol and total cholesterol, thanks to the unique polyphenols and flavonols it contains. Whether it’s hot or iced, including green tea in your diet is incredibly easy to do if you have a family history of high cholesterol.
Naturally sweet and with no added sugar, strawberries are a fruit loved by many and can enhance many dishes. If you’re a strawberry lover, rejoice in knowing that eating these berries every day can help maintain healthy cholesterol levels. According to a small study published in the Journal of Nutritional Biochemistrypeople who ate a specific number of strawberries every day for a month experienced reduced levels of total cholesterol and LDL cholesterol.
And for more, take a look The #1 Worst Drink for High Cholesterol, Says Dietitian.
