Learn about the role of cholesterol in nutrition, how diet affects cholesterol levels, and discover heart-healthy recipes to lower cholesterol.
Cholesterol is a waxy, fat-like substance that is found in every cell of the body. It plays a crucial role in various bodily functions, including the production of hormones, vitamin D, and bile acids that help digest fat.
There are two main types of cholesterol: LDL (low-density lipoprotein) and HDL (high-density lipoprotein). LDL cholesterol is often referred to as 'bad' cholesterol as it can build up in the arteries, leading to heart disease. On the other hand, HDL cholesterol is known as 'good' cholesterol as it helps remove LDL cholesterol from the arteries.
What we eat can have a significant impact on our cholesterol levels. Foods high in saturated and trans fats can raise LDL cholesterol levels, while foods high in soluble fiber, such as fruits, vegetables, and whole grains, can help lower cholesterol.
To maintain healthy cholesterol levels, it's important to follow a heart-healthy diet. This includes consuming plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats like those found in nuts, seeds, and avocados. Limiting the intake of processed foods, sugary drinks, and foods high in saturated fats is also key.
Try incorporating recipes that are rich in soluble fiber and heart-healthy fats into your diet. For example, oatmeal topped with fresh berries and nuts, grilled salmon with a side of quinoa and steamed vegetables, or a colorful salad with mixed greens, avocado, and chickpeas can all help lower cholesterol levels.