Cholesterol: A term that often evokes concern. While research indicates its link to heart problems, it’s essential to differentiate between its types.
- LDL (bad) cholesterol – The main type in our body, excess LDL can lead to plaque build-up in arteries, increasing heart disease risk.
- HDL (good) cholesterol – HDL works like a cargo ship, transporting cholesterol to the liver for removal, thereby reducing plaque build-up and heart disease risk.
Why Do We Need It?
Cholesterol plays a pivotal role in a healthy digestive system. It’s vital for creating cell membranes, hormones, and vitamin D. Though our liver produces it, we also intake it from animal products. Striking the right balance can be a challenge, but we’ve identified top sources of healthy cholesterol for you.
Which Foods Lower LDL Levels?
To enhance heart health, consider adding:
- Fish – Rich in omega-3s, fatty fish like tuna can lower LDL.
- Avocado – A nutrient-packed fruit with healthy fats that can reduce LDL.
- Red Wine – In moderation, it can boost HDL levels. But excessive drinking can harm your health.
- Olive Oil – Its fats can cut LDL levels, but use sparingly due to high caloric content.
Testing Cholesterol Levels
Regular tests are crucial. Early detection of elevated LDL can help avert heart attacks or strokes. It’s generally advised to check your levels every five years, with increasing age warranting more frequent checks.
A reading below 200 mg/dL is healthy, while anything above 240 mg/dL is high.
Cholesterol Management
Effective LDL reduction often begins with dietary adjustments. Embrace foods rich in beneficial fats, like fish, seeds, and nuts, and limit processed foods. Committing to 20-30 minutes of daily exercise, be it walking, swimming, or weight training, can also lower it.
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