A wax molecule called cholesterol is present in both your blood and your cells. Most of the cholesterol in your body is produced by your liver. The rest comes from the food you eat, your body needs cholesterol, to produce hormones, vitamin D and chemicals that help digest food. Your body produces all the necessary cholesterol. Cholesterol builds up in your blood in a packet called lipoprotein.
There are two most common – Low density lipoprotein (LDL) cholesterol: ‘Bad’ cholesterol. LDL cholesterol is “bad” because it sticks to the walls of your arteries when levels are high. High Density Lipoprotein (HDL) Cholesterol: ‘Good’ cholesterol. Just as it removes “bad” cholesterol from your blood vessels, HDL cholesterol is “healthy”. Cholesterol builds up in your blood in a packet called lipoprotein. Lipoproteins can transport a lot of fat, which is easily absorbed into the bloodstream and travels with it. These particles range in size from large and airy to small and dense. “
If you have too much cholesterol in your blood, it can form plaque together with other substances in the blood. Plaque sticks to the walls of your arteries. This formation of plaque is known as atherosclerosis. It can lead to coronary artery disease, where your coronary arteries become narrow or even blocked. ” Said Preet Pal Thakur, co-founder of Glamio Health.
5 foods to avoid high cholesterol conditions:
- Nuts: Almonds, peanuts, especially walnuts are also rich in plant varieties of omega-3 fatty acids, a type of polyunsaturated fat associated with heart health, and other nuts are healthy foods for the heart, according to studies. Two ounces of almonds can reduce LDL by about 5% when eaten daily. Calcium, magnesium and potassium, which are also found in nuts, can lower blood pressure and reduce the risk of heart disease. In addition, walnuts contain phytosterols. These plant substances, which are structurally similar to cholesterol, lower cholesterol by preventing its absorption in your gut.
- Oats and rarely: Oats and barley are special because they have a high content of soluble fiber called ‘beta glucan’. Soluble fiber can reduce the amount of cholesterol absorbed into your system. Your LDL cholesterol drops if you consume five to ten grams or more of soluble fiber every day. Breakfast with oats or oat bran contains 3 to 4 grams of fiber. You can increase the amount of fiber in your diet by adding fruits like berries or bananas.
- Fatty fish: High levels of omega-3 fatty acids present in fatty fish can reduce the risk of blood triglycerides, blood pressure and blood clots, among other health benefits. Omega-3 fatty acids can reduce the risk of sudden death in individuals who have already experienced a heart attack. Omega-3 fatty acids do not affect LDL cholesterol levels. But it is recommended because of the additional heart benefits of the acid.
- Avocados: Avocados are a powerful source of nutrients as well as monounsaturated fatty acids (MUFAs). According to research, those who are overweight or obese may benefit from lowering their LDL cholesterol levels by including one avocado per day in a heart-healthy diet. People are most familiar with avocados in guacamole, which are usually eaten with high-fat corn chips. A slice of avocado can be eaten as a side dish or added to salads and sandwiches. Additionally, consider serving guacamole with raw, sliced vegetables, such as cucumber slices.
- Pulses: Beans are especially rich in soluble fiber. Soluble fiber lowers total and low-density lipoprotein (LDL – “bad” type) cholesterol levels by creating gels in the gut to block the absorption of fats and cholesterol. They also take a while for the body to digest, so you feel satisfied after eating for a long time. “Bad” low-density lipoprotein (LDL) is associated with lower cholesterol levels when cooked beans are eaten daily. Pulses can be included in breakfast, lunch, dinner and even snacks – from navy and kidney beans to lentils, garbanzo, black eyed peas and many more to choose from – and many ways to prepare it.
