in

How Can You Avoid High Cholesterol?

A good way to avoid or lower high cholesterol is to eat a balanced diet. The main focus should be on the quality of the fats consumed. Other factors that influence elevated blood lipid levels include obesity, various underlying diseases, and hereditary factors.

It is not easy to determine whether the cholesterol level is too high based on the measured blood lipid values. According to scientific findings, the ratio of LDL and HDL cholesterol is decisive. While LDL cholesterol can lead to dangerous vasoconstriction, “good” HDL cholesterol protects against deposits in the vessels.

Because our body naturally forms cholesterol, it doesn’t really need to be supplied with any from the outside. Nevertheless, foods containing cholesterol, such as chicken eggs, are significantly less likely to increase cholesterol levels than the type of fats we eat. The following nutritional tips can help to normalize the elevated blood lipid levels or to keep them normal:

  • Unsaturated fatty acids should be preferred to saturated fatty acids on the menu. Unsaturated fats are mainly found in vegetable oils, nuts and fish. Saturated fatty acids are hidden fats found primarily in meat and sausage products, dairy products, high-fat sweets and chocolate. Saturated fats have an unfavorable effect on LDL cholesterol levels and should make up no more than 10 percent of total energy intake.
  • Avoid trans fats found in foods with hydrogenated fats. Trans fats can be found, for example, in some baked goods or products containing cream, as well as in frying fats. Trans fats, which are classified as saturated fatty acids, increase LDL cholesterol and at the same time reduce HDL cholesterol.
  • Consciously include monounsaturated and polyunsaturated fatty acids in your daily diet. The proportion of the total energy intake should be around 20 percent. This reduces harmful LDL cholesterol. If the proportion is higher, however, the proportion of good HDL cholesterol also decreases.
  • Important unsaturated fatty acids include omega-3 and omega-6 fatty acids. Make sure you have a healthy relationship here: It should be no more than 1:5, better even less.

In addition to diet, body weight also has an influence on cholesterol levels. Being overweight, for example, also increases the risk of vascular diseases and cardiovascular problems. Not only does weight loss lower these and other health risks, but it also increases levels of protective HDL cholesterol.

Exercise should play an important role in this step. Regular exercise helps with weight loss and also increases HDL cholesterol. Sports that train endurance are particularly suitable.

If an elevated cholesterol level is favored by diseases such as a disorder of the lipid metabolism or can be traced back to hereditary factors, a doctor should definitely be consulted. He can make individual nutritional recommendations and order supportive medication therapy.

Avatar photo

Written by John Myers

Professional Chef with 25 years of industry experience at the highest levels. Restaurant owner. Beverage Director with experience creating world-class nationally recognized cocktail programs. Food writer with a distinctive Chef-driven voice and point of view.

Leave a Reply

Your email address will not be published. Required fields are marked *

Is WearEver Cookware Oven Safe?

What Are the Health Benefits of Flaxseed?