Foods to Avoid and to Eat to Reduce High Cholesterol

In our busy work schedule, hustling hard and staying on top of our profession, it is challenging to maintain a healthy diet. The sedentary lifestyle combined with grab-and-go fast foods piles on grease and fat within the body that make you gain unwanted weight. These meals are easy on the pocket yet high in sugar, salt and fat. With low nutrition content, all they do is pack on pounds, deteriorate your heart health and increase your bad cholesterol.


Before we begin, it is essential to understand the two different types of cholesterols. High-density lipoproteins (HDL) are good cholesterol, while Low-density lipoproteins (LDL) are bad cholesterol. LDL is bad for the body as it contributes to fatty build-up, which can elevate the risk of stroke and heart disease.


Can High Cholesterol Cause Erectile Dysfunction?

Men often do not realize the massive negative impact of high cholesterol on their lives. Cholesterol is a fat-like substance that accumulates within the body over time. High levels of bad cholesterol (LDL) within the bloodstream can inevitably lead to arterial plaque, which hampers oxygen-rich blood flow. The blockage of blood flow can lead to a lack of blood in the pelvic region, therefore resulting in erectile dysfunctionality.


Additionally, LDL can also render the body unable to release nitric oxide within the bloodstream, which is essential to maintain an erection. Furthermore, it also decreases libido and can put a strain on your relationship. The higher your LDL levels, the more susceptible you are to being predisposed to facing impotence.


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What Are the Worst Foods for High Cholesterol?

Below is a list of foods that should be avoided to reduce high cholesterol.


Salty Foods to Avoid

Cholesterol and salt go hand in hand to elevate your chances of increasing the risk of heart disease. This is because salt is packed with sodium, just one teaspoon of salt contains 2300 milligrams of sodium. Eating an abundance of sodium-rich foods, such as processed and fast foods, can stretch out the arteries and vessels, thereby causing small tears on their walls. A diet loaded with sodium elevates your risk of cholesterol building in your arteries, thus leaving minimum space for blood to flow freely.


How to Avoid Trans Fats?

Trans fats are by far the worst type of fat you can consume. It not only lowers your good cholesterol but also raises your bad cholesterol. A diet rich in trans fats can significantly elevate your chances of developing heart disease. This fat comprises hydrogen and vegetable oils merging through an industrial process to solidify it. Trans fats are often added to food to increase their shelf life. They are typically found in microwave popcorn, frozen pizza, fried foods, margarine, nondairy coffee creamers and backed goods.


Benefits of Cutting Out Sugar

Too much sugar intake can lead to high cholesterol, heart disease, diabetes and obesity. Making a conscious decision to consume less sugar can help improve your overall health. Start with cutting down on sodas, cookies, cakes and desserts in general. Look out for hidden sugars, such as those that are commonly found in tomato ketchup, spaghetti sauce and tonic water.


Best Cholesterol-Lowering Diet

Below is a list of foods that lower cholesterol fast and bolster good health.


Extra Virgin Olive Oil Benefits

Extra virgin olive oil is rich in heart-healthy fats, which reduces your risk of heart disease. Olive oil works by diminishing inflammation and protecting blood cholesterol from oxidation. It also helps prevent blood clotting by improving the lining of blood vessels. You can consume extra virgin olive oil in sauces, salad dressings and drizzle on top of cooked meals. However, be sure not to go overboard, as this oil is rich in calories.


How to Reduce Cholesterol with Nuts?

Nuts are rich in heart-healthy fats, particularly almonds, peanuts, pistachios, pecans, Brazil nuts, or walnuts. They are also loaded with fiber, which contains plant sterols, a substance that blocks the body from absorbing cholesterol. Moreover, nuts make for an excellent snack, add them to smoothies or meals. However, do not overeat as nuts are high in calories and can quickly make you gain weight.


What Fish is best for Lowering Cholesterol?

Fatty fish is packed with high nutritional value and is one of the best meals you can add to your plate. Eating fatty fish two to three times a week can help reduce LDL. These particular fish are packed with LDL-lowering omega-3 fats and LDL-promoting saturated fats. Moreover, omega-3 helps lower triglyceride levels within the bloodstream, which protects heart health. Some fatty fish to consider include sardines, salmon, albacore tuna, mackerel and rainbow trout. In case you do not enjoy eating fish, you can opt for omega-3 fish oil supplements.


List of Fruits High in Fiber

Fiber is excellent for a healthy heart diet. There are two types of fibers, namely insoluble fiber, which aids digestive health and soluble fiber, which binds cholesterol in the bloodstream and helps secrete it through stool. Fruits rich in fiber include apples, pears, prunes, citrus fruits, grapes and strawberries. You can eat them on their own, add them to cereals, or drink as juice.

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