• Skip to primary navigation
  • Skip to main content
  • Skip to footer

The Joy of Wellness

Living better and longer, Natural Health

Main navigation

The Joy of Wellness

What? Would you like to find?
Browse by categories
  • Weight Loss
  • Health and Beauty
  • Diets and Nutrition
  • Natural Remedies
  • Alternative Medicine
  • Emotional Intelligence
  • Life in Fullness
  • The Joy of Wellness from A to Z
  • All topics

A diet to help Control Cholesterol levels

  • Dysplasia: Causes and Natural Treatments
  • Natural medicine for the Heart

Published: 03/11/2016 - Updated: 06/20/2017

Author: MSc. Miriam Reyes

Cholesterol is necessary for the functioning of the body, however its excess, known as hypercholesterolemia, may produce a higher risk of developing heart disease.

There are two types of cholesterol, low density or LDL and high density or HDL. It is the first type which relates to higher risks of heart disease because LDL cholesterol, when there is an excess in the body, can become deposited on the wall of the arteries and this is when it can cause a risk. Meanwhile, HDL is known as good cholesterol because of its properties and functions in the body.A diet to help Control Cholesterol levels

Contents

  • Detecting cholesterol
  • Sources of cholesterol

Detecting cholesterol

As it is an asymptomatic condition, hypercholesterolemia may go unnoticed and often requires controls in order to detect levels of blood cholesterol.

Hypercholesterolemia is considered to be levels above 200 mg/dl total cholesterol in the blood,while the higher levels of LDL cholesterol in the blood should not exceed 100 mg/dl to avoid risks in our health.

Sources of cholesterol

Although we associate it with our diet, food is not the only source of cholesterol in our body. In fact, our body produces it naturally in the liver to assist in the body ‘s functions, and it is known as an endogenous pathway. However, the cholesterol which we ingest in our diet is known as exogenous and clearly contributes to the total amount of cholesterol levels in our body.

It is recommended to maintain a balanced and healthy diet to help lower blood cholesterol levels. Here are some tips and advice on ways you can achieve this:

  • Low fat: It is recommended to avoid eating excessive amounts of fats and opt for cooking methods like grilling, boiling and steaming. Try to avoid frying and breading your food.
  • Vegetable fats: A good example is extra virgin olive oil, which is suitable for a diet to lower cholesterol levels. Other sources of fat are good quality oily seeds, such as walnuts.
  • Reduce saturated and trans fats: Saturated fats are usually from animal origin, such as lard and butter, and they are solid at room temperature. Hydrogenated fats are those which are naturally liquids at room temperature but undergo a hydrogenation process in order to become solid, such as margarine.
  • Include plant-based foods: Fruits and vegetables are rich in fibre and fruit pectin can help reduce excesses of LDL. It is advisable to consume fruits and raw or al dente vegetables, because in this way they retain their healthy properties.
  • Include whole foods: Try to include whole grains and cereals in your diet as they are a rich source of fibre. For example, try to choose brown rice and whole  wheat bread instead of their refined versions, i.e. white bread and white rice. In addition, try to limit your consumption of refined products such as pastries.
  • Include vegetable proteins: Beans, lentils and soybeans, for example, are legumes which are rich in vegetable protein, a source of lean protein.
  • Include white meat: Consumption of skinless chicken and fish is recommended. In the case of fish, it contains lots of oils which are highly beneficial to our body.
  • Egg: This is a high–cholesterol food located in the yolk, so it is not recommended to eat more than three eggs per week at the very most.
  • Include skimmed dairy products: Skimmed milk, cheese and low-fat yoghurt are all good choices.
  • Simple sugars: Besides carbohydrates, simple sugars such as white sugar, sweets and cakes, among others do not provide other nutrients to the body.

General recommendations

Here are some other recommendations to go along with a balanced diet in order to live a healthier lifestyle.

  1. No cigarettes: Several studies have linked smoking with high levels of LDL and even argues that only by abandoning this habit can we raise our levels of HDL.
  2. Regular physical activity: It has been demonstrated that regular physical activity can help raise levels of HDL in the blood, and thus reduce LDL.
  3. Reduce your stress levels: Anxiety and stress can promote high levels of blood cholesterol, so it is recommended to use techniques to decrease stress in your day-to-day life.
  4. Avoid alcohol: It has been shown that regular consumption of alcohol can promote high levels of blood cholesterol, so it is recommended to moderate your consumption.

Revised by: Dra. Loredana Lunadei on 06/20/2017 linkedin

1 Star2 Stars3 Stars4 Stars5 Stars

(1 votes, average: 5.00 out of 5)

Loading...

About the author

By MSc. Miriam Reyes

Mire Reyes has a mayor in nutrition and is a renowned therapist with years of experience in the care of overweight patients and nutritional problems. She offers help from her therapeutic approach that brings together the best of conventional therapies and alternative or complementary therapies. Linkedin

Reader Interactions

You may also be interested

  • Oatmeal for beauty: 7 ways of being beautiful, naturally Oatmeal for beauty: 7 ways of being beautiful, naturally Oatmeal is a grain with serious health and beauty properties.  It is also easily found, [...]
  • Bad body odor: Fix it now! Bad body odor: Fix it now! Bad body odor, which is frequently concentrated especially in areas like the armpits, the feet, [...]
  • Piper aduncum (Matico) prevents Gastrointestinal Cancer Piper aduncum (Matico) prevents Gastrointestinal Cancer Piper aduncum is an extraordinary plant that can prevent and cure a variety of illnesses, [...]

You are here: The Joy of Wellness » Health and Beauty » A diet to help Control Cholesterol levels

All about Health and Beauty

  • How to make Aromatic Candles How to make Aromatic Candles Aromatic candles are a symbol of renovations, of what ends and begins, of light and [...]
  • Beauty Secrets with Coconut Oil Beauty Secrets with Coconut Oil Although coconut oil was seen as fairly unhealthy in the past, recent studies have shown [...]
  • Lactose-free Dairy products Lactose-free Dairy products There are a lot of people who suffer from lactose intolerance, but that don't want [...]
  • Diabetes: Causes and Natural Treatments Diabetes: Causes and Natural Treatments Diabetes mellitus is a disorder in the body that comes about when blood glucose levels [...]
  • Leukemia: Causes and Alternative Treatments Leukemia: Causes and Alternative Treatments Leukemia is described as the excessive production of white blood cells, or leukocytes.  These cells [...]
Footer
Privacy & Cookies: This site uses cookies. By continuing to use this website, you agree to their use.
To find out more, including how to control cookies, see here: Cookie Policy

Copyright © 2023 · The Joy of Wellness
   
Disclaimer  About Us  Cookies Policy  Privacy Policy  Contact  Topics
The services, content and products on our website are for information purposes only. The Joy of Wellness does not provide medical advice, diagnosis or treatment