While our bodies do need some cholesterol for vital functions like hormone production and digestion, it’s the bad cholesterol (LDL) that we should be cautious about. High cholesterol isn’t just a health concern; it’s linked to about 4.4 million deaths annually, making up 7.8% of all deaths worldwide, according to the World Heart Federation.
When people receive a high cholesterol diagnosis, they often panic and consider extreme diets or drastic changes to their eating habits. Dr. Sermed Mezher, a family medicine physician, points out that such reactions are common. Many believe they need to “clean” their arteries quickly. However, quick fixes can backfire; the body may actually increase cholesterol production during periods of starvation.
Dr. Mezher emphasizes that extreme diets aren’t sustainable. They can lower your metabolism and could lead to a worse lipid profile in the long run. Here are some practical steps you can take instead:
Limit Trans Fats: These fats are often found in processed foods like margarine, fried dishes, and baked goods. Always check ingredient labels for hydrogenated oils. Reducing trans fats can help lower bad cholesterol and improve good cholesterol (HDL).
Incorporate Omega-3s: Eating fatty fish like salmon or taking omega-3 supplements can help improve HDL levels and manage triglycerides. However, some supplements may not lower LDL levels effectively and can even raise them in certain cases.
Boost Fiber Intake: Many adults fall short on their fiber consumption. Aim for at least 30 grams daily, as fiber can help bind cholesterol-rich bile acids in the gut. This process can lead to lowered LDL levels, which is essential for reducing long-term heart disease risks.
While diet plays a critical role, lifestyle factors like exercise, sleep, and stress management are just as important. Create a balanced routine that supports heart health. Remember, healthy changes should be gradual and sustainable.
In summary, no need for crash diets or drastic measures. Simple, mindful choices can lead to a healthier cholesterol profile without sacrificing your quality of life. Always consult with a healthcare provider for personalized advice.
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