Increased consumption of fried and processed food has become a trend in recent times. But people are unaware of the threats posed by the consumption of such foods. In the past, the incidence of the diseases such as high blood pressure and high level of cholesterol was very low, people usually age 50 or above were seen to have these issues but nowadays our young generation is suffering from such illnesses, it is due to excess consumption of saturated and trans fats. People of this modern era prefer to eat junk unhealthy food which is leading our generation to the road of dangerous diseases. These diseases can be cured by minor changes in our dietary patterns.
Cholesterol is a waxy substance produced by the liver it is also present in certain foods. There are two types of cholesterol in the body these are HDL (high-density lipoprotein) and LDL (low-density lipoprotein). HDL is often called good cholesterol because it contains less cholesterol and more protein in its composition and LDL is often termed as bad cholesterol as it contains more cholesterol and less protein. But both of them have certain roles in the body because of which their adequate amounts are essential to maintain the overall health and well-being of an individual
The role of HDL is to transport excess cholesterol back to the liver where it is broken down and eliminated from the body. A higher level of HDL cholesterol reduces the risk of heart disease. Its level should be 60mg/dl or greater The role of LDL is to transport cholesterol from the liver to various organs. Increase LDL level can cause atherosclerosis, and various heart diseases so its level should be below 100mg/dl.
A cholesterol-lowering diet consists of healthy fats. People often stop using foods that help to increase HDL. While following a cholesterol-lowering diet trans and saturated fats should be avoided, on the other hand, plant sterols, omega-3 fatty acids, and soluble fibers should be included in the diet.
CHOLESTEROL LOWERING DIET:
- Fish: It contains omega-3 fatty acids that help to raise HDL and lower LDL
- Vegetables: They are high in fibers and also block the absorption of cholesterol from the intestine into the bloodstream
- Blueberries They contain anthocyanin which is responsible for their blue color, it is also functioning as a cholesterol-lowering substance
- Oranges: It contains antioxidants which have a great role in lowering blood cholesterol
- Beans and lentils: They are good sources of lean protein and fibers and low in unsaturated fat which makes it a remarkable choice. kidney beans also prevent blood sugar spikes
- Whole grain: They contain a high concentration of fibers that helps in cholesterol lowering
- Plant based foods: It lower in saturated fat and high in fibers but they should not be processed
- Nuts: They are loaded with healthy fats and fibers. walnut contain omega-3 fats that help to maintain heart health and prevent heart illnesses
- Egg: It increase HDL but we should limit its consumption 1 per day is enough
- Avocadoes: They contain fibers and monounsaturated fatty acids that lowers LDL
- Apples: It contains pectin and polyphenols found in them are responsible for managing cholesterol levels
- Plant sterols: they look a lot like cholesterol and prevent your body from absorbing LD. They are found in fruits, vegetables, whole grains, nuts, seeds, and pulses
- Soluble fiber: It helps in cholesterol lowering by binding with it in the intestine. After binding with it prevents its entry into the blood stream and then cholesterol leaves the body through feases
Cholesterol lowering herbs:
- Fenugreek seeds and leaves: It contains steroidal saponins that helps to inhibit cholesterol production by the liver and stimulates its breakdown
- Gooseberry: They reduce total cholesterol level without effecting HDL having all effect on LDL
- Basil leaves: It contains flavonoids and tannins that inhibit fat oxidation and reduces cholesterol level
- Olive oil: It is high in monounsaturated fatty acids that lower LDL
- Ginger: It activates enzyme that increases the body use of cholesterol
FOODS TO AVOID IN HIGH CHLESTROL:
- Fried foods/fast foods
- Processed foods
- Red meat
- Sugary foods
- Margarine/butter (solid fat)
- High-fat dairy products
- Alcohol
- Baked products
DIETS THAT CAN BE FOLLOWED
Mediterranean diet:
Dash diet:
- 6-8 servings per day of whole grains
- 4-5 servings per day of vegetables
- 4-5 servings per day of fruits
- 4-5 servings per day of nuts, seeds, and legumes
- 2-3 servings per day of fat-free or low-fat dairy
- 2-3 servings per day of fats and oils
- Less than 6 per day of lean meat, fish, or poultry
- Less than 5 servings per week of sweets
Low fat diet:
Foods to limit:
- Butter
- mayonnaise
- salad dressings
- high fat processed foods
- avoid organ meat
- high fat snack
Foods to take:
- Whole grains
- Lemon juice
- Fish
- Chicken
- Lean meat
- Nuts
- Dried beans
- Low fat dairy
Mini diet plan:
Monday:
Breakfast: 1bowl of non-sweetened yogurt, 1 tortilla
Snack: Fruit chaat (apple, grapes, strawberries, bananas)
Lunch: steamed chicken +vegetable salad
Snack: bean salad (kidney beans/black beans)
Dinner: pulses (orange +yellow) +boiled rice
Tuesday
Breakfast:1 boil egg, 1 cup milk
Snack: Fruit chaat
Lunch: steamed fish
Snack: Channa chaat
Dinner: Mix vegetable curry+ 1tortilla
Wednesday
Breakfast: vegetable sandwiches without mayonnaise
Snack: nuts (almond, pistachio) + 1 apple
Lunch: cooked spinach +1 tortilla
Snack: chicken cutlets
Dinner: chickpea curry + 1 tortilla
ADDITIONAL TIPS :
- Exercise regularly
- Good dietary choices
- Choose good fats
- Lose weight
- Stay hydrated
- Note: The Article is written by Miss Mahrukh Maqbool who is an expert in the field of Food and Nutrition.
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