It is known that having a high level of cholesterol is associated with diseases and illnesses. Cholesterol themselves are actually needed for the body to produce several hormones and keeps the walls of the body’s cells flexible.
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There are two types of cholesterols: High-Density Lipoprotein (HDL) and Low-Density Lipoprotein (LDL). Ideally, the LDL level should stay low to avoid health risks associated with high cholesterol.
Maintaining a healthy lifestyle is important to keep the LDL cholesterol level low. Although there are medications, keeping the LDL cholesterol level low can also be done naturally, especially by controlling diet consumption.
Here are 4 eating habits that can lower LDL cholesterol levels.
1. Fats consumption control
One of the most important things to do when reducing the LDL cholesterol level is to pay extra attention to every day’s diet. Every food contains a certain level of fat. Like cholesterol, there are 3 types of fats: saturated fats, unsaturated fats, and trans fat.
To keep the LDL level low, trans fat is strictly banned. Trans fats are unsaturated fats that are partially hydrogenated. These hydrogenated fats are processed differently in the body and it lowers HDL and increases LDL level.
2. Add unsaturated fats
Consume more unsaturated fats (monounsaturated and polyunsaturated fats). Monounsaturated fats decrease the level of harmful LDL and reduce harmful oxidations that cause diseases such as clogged arteries.
Additionally, consuming polyunsaturated fats specifically omega-3 is also beneficial for the body. Studies found that omega-3 is linked to a decrease in metabolic symptoms and diabetes type 2.
3. Consume more fibers
Fibers or roughage is a type of carbohydrate that are found in plant-based foods. They cannot be digested by the body, however, it is transported by the body as nutrients.
Fibers are divided into 2 types which are soluble fibers and insoluble fibers. As the name suggests, soluble fibers dissolve in water and transform into substances similar to gel.
They provide benefits for the body such as lowering LDL cholesterol. Soluble fibers lower LDL cholesterol by binding it to the small intestines which then will come out of the body.
Insoluble fibers, refer to the carbs that stays intact through the journey in the body. It also helps speed up digestion and reduce constipation.
Soluble fibers can be found in beans, brussels sprouts, potatoes, broccoli, turnips, and nectarines. Insoluble fibers can be found in fruits, corns, eggplants, and bread.
4. Eat more whey protein
Not only does protein help for muscle growth, but high-quality protein is also believed to lower the LDL cholesterol levels. Research is unfortunately still very limited to conclude the link between the two. However, numerous research found that whey protein reduces a dangerous type of blood fat called triglycerides.
Similarly, research also found that whey and casein protein reduce cholesterol in 36 healthy adults.
There are many health benefits of maintaining low levels of LDL cholesterol including avoiding complications that are caused by cholesterol. If you are unsure of what to consume and what to avoid, you can always consult dieticians or nutritionists.
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