Cholesterol is a lipid substance present in our body that plays a fundamental role in the production of hormones, vitamin D and bile acids. There are two main types of cholesterol in the blood: HDL (high-density lipoprotein) cholesterol which is considered ‘good’ and LDL (low-density lipoprotein) cholesterol which is considered ‘bad’. Elevated level of LDL cholesterol in the blood can increase the risk of cardiovascular disease, including atherosclerosis. In this article, we will explore which foods can help raise LDL cholesterol in our body.
Figure 1 – LDL cholesterol and diet: foods to watch for your heart health
What foods raise cholesterol
Before starting, it is important to underline that cholesterol is an essential molecule for our body and that its excess can be harmful. The key is maintaining a healthy balance between the different types of cholesterol.
Foods high in saturated fats that can raise cholesterol levels
Excessive consumption of saturated fat can raise blood LDL cholesterol levels. THE saturated fats they are found mainly in foods of animal origin, such as fatty meat, butter, cheese, full-fat dairy products and chicken skin. Some vegetable oils such as palm oil and coconut oil also contain saturated fat.
It is advisable to limit the consumption of these foods and prefer healthier options such as lean meats, fish, low-fat dairy products and unsaturated vegetable oils such as olive oil or seed oil.
Cholesterol-rich foods
In addition to saturated fats, some foods naturally contain cholesterol. However, dietary cholesterol has less of an impact on blood cholesterol levels than saturated fat. Foods of animal origin such as eggs, offal (liver, kidneys), shrimp and shellfish are known to be high in cholesterol. However, in the context of a balanced diet, moderate consumption of these foods can be compatible with optimal health.
Foods rich in trans fats
I grassi trans are artificial fats created through an industrial hydrogenation process. These fats can be harmful to cardiovascular health and raise LDL cholesterol levels. Foods that often contain trans fats include deep-fried foods, packaged snack foods, cookies, cakes, and solid margarines.
Avoiding or limiting the consumption of foods containing trans fats can help keep LDL cholesterol in check. It is important to read packaged food labels carefully for the presence of trans fats, as they may be referred to as “partially hydrogenated vegetable oils.”
Foods rich in soluble fiber
The soluble fiber it is a dietary component that may help lower LDL cholesterol levels. This type of fiber forms a gel in your stomach and intestines, helping to reduce the absorption of cholesterol. Some foods high in soluble fiber include:
Fruits: apples, oranges, pears, strawberries, raspberries. Vegetables: carrots, broccoli, cabbage, sweet potatoes. Legumes: beans, lentils, chickpeas. Whole grains: oats, barley, spelled. Flax seeds and chia.
Including a variety of these foods in your diet can help keep your LDL cholesterol at healthy levels.
Foods rich in omega-3 fatty acids
The omega-3 fatty acids are polyunsaturated fats beneficial to heart health. These fatty acids can help lower LDL cholesterol and raise HDL cholesterol. Some foods rich in omega-3s are:
Fatty fish: salmon, mackerel, tuna, herring. Flax seeds and chia. Walnuts and almonds. Fish oil or omega-3 supplements.
Regularly adding these foods to your diet can have a positive effect on your cholesterol levels.
Conclusions
Maintaining a healthy level of LDL cholesterol is crucial for our heart health. Limiting your intake of saturated fat, trans fat, and cholesterol-rich foods can help keep your LDL cholesterol levels in check. Conversely, increasing your intake of soluble fiber and omega-3 fatty acids may help lower LDL cholesterol.
However, it’s important to remember that LDL cholesterol is influenced by a combination of factors, including diet, exercise, smoking, genetics, and others. Consulting a health professional, such as a doctor or dietician, can be useful in identifying the food strategy that best suits your needs.
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2023-08-08 09:01:29
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