Diet for Better Cholesterol Management

Cholesterol enters our body through the food we eat and at the same time is produced by our liver. It essentially catalyzes the creation of vitamins, cells, and hormones. So, the presence of cholesterol is important for our bodies. However, too much of anything is always bad.

Too much cholesterol in the body can lead to a buildup of cholesterol in the arteries. This of course results in numerous heart problems including a stroke or heart attack. But not all cholesterol is bad, there are two main types, HDL, the good type, and LDL, the bad type. The oxidization of LDL results in sticking to the walls of arteries, eventually clogging them.

You don’t have to take any drastic measures to manage cholesterol. All you have to do is be more mindful of what you eat. The following dietary tips will help you manage your cholesterol in a better way.

Consume more fruits and vegetables

There is a reason why doctors constantly tell you to have fruits and vegetables daily. Studies show that individuals that have four or more servings of fruits and vegetables daily have lower levels of LDL cholesterol in their bodies compared to those that have two or fewer servings. That is because fruits and vegetables contain antioxidants that prevent LDL from oxidizing. This keeps your arteries clear and lowers the chances of heart problems related to cholesterol.

Consume foods that are high in soluble fiber

Soluble fiber is good in the sense that our bodies lack the enzymes that can break it down. So, it absorbs water as it passes along our digestive tract, transforming into a paste-like substance. As it continues to pass through the tracts, it absorbs any bile that is present. Bile is a product of cholesterol, so when the body detects a low level of bile it utilizes cholesterol available in the bloodstream to create it. This lowers the level of cholesterol present in your body.

You can find high levels of soluble fiber in foods such as apples, beans, whole grains, legumes, and citrus fruits.

Start cooking with herbs and spices

Introduce more herbs and spices such as garlic, ginger, and turmeric into your dishes. These contain antioxidants that will prevent LDL cholesterol from oxidizing, limiting it from clogging up your arteries. A study shows that consuming one clove of garlic daily can reduce your overall level of cholesterol by 9%.

Avoid food with added sugars

Foods that contain added sugar like soft drinks can lead to higher levels of LDL cholesterol. You don’t have to avoid them altogether, but be careful of how much of your daily calorie intake is from food items that contain added sugar. The drinks contain fructose which also catalyzes the oxidation process of LDL cholesterol.

Use supplements that can lower cholesterol

There are numerous basic supplements available you can take to lower your cholesterol, these include:

Niacin: Take only under medical supervision, this supplement will lower your body's level of LDL cholesterol.

Psyllium husk: a supplement that is high on soluble fiber.

L-carnitine: lowers the level of LDL cholesterol oxidation.

High levels of cholesterol, specifically LDL, means you need to take strict dietary actions. The tips mentioned above should start you off on the right foot. Be sure to go in for a wellness exam annually to make sure your cholesterol levels are where they should be while also checking up on the rest of your body.

Jeremy is an expert healthcare blogger and has written for many publications.