Learn about the role of cholesterol in nutrition, how diet affects cholesterol levels, and get heart-healthy recipes to maintain optimal cholesterol levels.
Cholesterol is a waxy, fat-like substance that is found in every cell of the body and is essential for various functions such as hormone production, cell membrane structure, and vitamin D synthesis. However, too much cholesterol in the blood can lead to health problems.
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 atherosclerosis. HDL cholesterol, on the other hand, is known as 'good' cholesterol as it helps remove LDL cholesterol from the arteries.
Diet plays a crucial role in determining cholesterol levels in the body. Consuming foods high in saturated and trans fats can raise LDL cholesterol levels, while foods high in soluble fiber, such as oats and legumes, can help lower LDL cholesterol. Including healthy fats like those found in avocados and nuts can also have a positive impact on cholesterol levels.
It is recommended to limit the intake of foods high in cholesterol, such as red meat and full-fat dairy products. Instead, focus on a diet rich in fruits, vegetables, whole grains, and lean proteins like fish and poultry. Regular exercise is also important in maintaining healthy cholesterol levels.
Try incorporating recipes like grilled salmon with a side of quinoa and roasted vegetables, or a colorful salad with mixed greens, berries, and walnuts. These dishes are not only delicious but also promote heart health by supporting healthy cholesterol levels.