What foods are good for my cholesterol? Many foods are good for cholesterol, but there are also those can raise it. Here is a helpful guide to help you to eat a healthy diet.
High cholesterol levels can often be prevented through a healthy diet and moderate exercise. Some foods have a tendency to raise blood cholesterol levels while others may even lower LDL levels ( “bad cholesterol“). For example, it is well known that beta-glucan from oats and plant sterols help reduce cholesterol levels. Trans fats from margarines lower HDL and raise LDL. Polyunsaturated fats ( from cooking oils) lower blood cholesterol.
Saturated Fat and Unsaturated Fat
Fat is perceived by many people as something negative. But some fats are actually good. Just remember that all fats contain energy (calories), so it’s still important to limit your daily fat intake to maintain a healthy weight.
Good fats include polyunsaturated fats which include Omega 3 and Omega-6. The Omega-3 fats found in oily fish are good for the blood in different ways, and can contribute to a healthier heart. The Omega-3 found in vegetable oil have a positive effect on cholesterol compared with saturated fat. Omega-6 (linoleic acid) helps to lower cholesterol is mainly found in sunflower oil, as well as in cooking that contains this oil.
Too much saturated fat is bad because it raises cholesterol. Saturated fats are mainly found in fatty dairy and processed meat products, cheese, cream, sour cream and sausage.
Lecithin is essential for cell membranes, connective tissue, circulatory, skin, hormonal balance, nervous system and brain. There are large amounts of lecithin in vital organs as the brain, heart, liver, kidneys and nervous system. Lecithin is also needed for fat and cholesterol metabolism and is one of the best ways for lowering high cholesterol. Lecithin is in egg yolks, soybeans, fish, cauliflower and cabbage. In Asia, people eat about 30-50 times more soy than people in the west. People in these countries have lower incidence of breast and uterine cancer and cardiovascular disease.
Is it sufficient to just reduce the saturated fat?
Simply by reducing the intake of saturated fat you can lower cholesterol. But studies have shown that by replacing saturated fat with unsaturated fat, the cholesterol-lowering effect becomes even better. Cool huh! This means that by choosing the right fats you can still get extra flavor to your food while you think about your health.
Cholesterol can also be found in food – how does this affect your cholesterol?
Cholesterol is not only in our bodies, but it is also found in all foods of animal origin. Some foods contain more cholesterol. Cholesterol in the diet has no significant impact on blood cholesterol. Most do not have to think about the content of cholesterol in the diet, but some may be more sensitive than others. In that case you should be careful with just eggs.
To replace the saturated fat with unsaturated fat, eat foods with plant sterols, it is effective if you want to lower your cholesterol with diet changes.