- Reducing saturated fat is one of the best ways to lower cholesterol levels.
- Eating fatty fatty fats such as olive oil and nuts can improve your heart health.
- Meals rich in vegetable foods and fiber can help to naturally support low cholesterol levels.
If a medical service provider says cholesterol should be lowered to a healthy range, it is natural that you are not sure where to start. Good news? Even small diets and lifestyle habits can have a big impact. We asked the heart specialist what the most effective first step was, and they all said the same. Reduce saturated fat.
That’s why it’s important and how it works in everyday life.
Why is it important to reduce saturated fat in cholesterol
Cholesterol is a liver -like fat -like substance. This compound is found in some of the foods you eat as well as cells of the whole body. Some cholesterol says that it is good for you and supports healthy functions such as vitamins and hormone production. Matthew Vorsanger, MD But too much cholesterol in the blood can cause health problems.
There are two main types of cholesterol: high density lipoproteins (HDL) often have low density lipoprotein (LDL) known as “good” cholesterol and “bad” cholesterol. “Vorsanger increases the risk of accumulation of cholesterol in the arteries, which can lead to serious health, such as heart attacks and stroke, VORSANGER says.
So how is saturated fat suitable for the mix? The saturated fat found in fat, pool fat dairy, and fat cuts of many processed foods can increase LDL cholesterol levels. Of course, genetics and other factors can also play a role. However, in many studies, researchers found that low saturated fat and high unsaturated fats were related to low cholesterol levels and reduced risks of heart disease.
“Reducing saturated fat is the best change for people to lower cholesterol.” Sarah spec, MD, MPH. Saturated fats change the way you metabolize the liver cholesterol. Therefore, reducing saturated fat reduces the LDL cholesterol by improving the liver ability to remove LDL from blood flow.
A simple way to reduce saturated fat and increase your heart health
Fat is not an enemy. Your body requires fat for proper growth and development, including hormonal production and absorption of fat soluble vitamins. But “The body is an essential nutrient, but fat type can determine our health.” Barbara Hutchinson, MD
Focus on arbitration of perfection
If you try to remove all saturated fats from the diet, sustainable changes will not occur. And it is not actually needed. Vorsanger is recommended to stick to official guidelines. This guideline for Americans maintains saturated regions less than 10% of daily calories, while the American Heart Association is aimed at less than 6%.
I eat more fatty fat for heart
Increasing the intake of single unsaturated and multi -unsaturated fats is another effective way to lower LDL cholesterol levels. Foods rich in these types of fat include nuts, seeds, olive oils, fatty fish and avocados.
Select Leaner Animal Protein
SPECKS points out that the protein content of the Leaner animal protein is beneficial, but the zoo of these proteins has less saturated fat. Think about poultry and fish. When choosing beef or pork, get a thinner wound and limit the part size. Regarding dairy products, select a low fat or non -fat option.
Add more plant -based meals
Vorsanger said, “This can not only reduce saturated fat intake, but also help to increase fiber intake.” Vegetables, fruits, whole grains, soybeans, beans and seeds (for example, soluble fibers found in teeth and ground flaxes can help reduce LDL and total cholesterol levels ”. Combined with cholesterol and bile acids, it also reduces how much it is absorbed by blood flow, and vegetable foods such as whole grains, nuts and beans contain a small amount of natural generating compounds, which can help lower LDL cholesterol.
Try a cholesterol -friendly meal plan
You just knew you had a high cholesterol.
More lifestyle adjustments to make differences
Heart scholars agree that a healthy lifestyle is more than on your plate. This change can also help you lower cholesterol and protect your heart.
- Move: We aim for an intermediate strength of 150 minutes every week. Walking, jogging, swimming and dancing are all good choices, but they feel good.
- Sleep priority: “The lack of chronic sleep also leads to biochemical turmoil, which is important because it affects the choice of changing hormones and cholesterol levels.”
- Stress management: Not all stress is in control, but excessive stress levels can harm your health. “Preliminary vaccination of stress management will lower cholesterol levels by reducing the harmful effects of stress hormone metabolism.” Journaling, stretching, deep breathing, or simply helping to spend time in nature.
Our expert
If you are trying to lower cholesterol, the heart specialist agrees that reducing saturated fat is one of the most influential changes you can do, but it is not completely far away. Instead, choose leaner animal protein or vegetable sources more often. In addition, research shows that lifestyle habits such as physical acting, sufficient sleep and stress management are also important to check cholesterol levels.
As always, if you have an existing health condition or take medicine, consult a medical service provider before changing the main form or lifestyle. And remember: It’s not about perfection. All stages (how small) all stages make it closer to a healthier mind.
