Learn about the role of cholesterol in nutrition, how diet affects cholesterol levels, and recommended dietary changes for a healthy heart.
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 because high levels can lead to plaque buildup in the arteries, increasing the risk of heart disease. On the other hand, HDL cholesterol is known as 'good' cholesterol as it helps remove LDL cholesterol from the bloodstream.
What you eat can have a significant impact on your cholesterol levels. Foods high in saturated and trans fats can raise LDL cholesterol levels, while foods rich in unsaturated fats, fiber, and plant sterols can help lower cholesterol.
To improve your cholesterol levels, it's essential to focus on a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats like those found in olive oil, nuts, and avocados. Limiting your intake of red meat, full-fat dairy products, and processed foods can also help.
Try incorporating heart-healthy recipes into your meal plan, such as grilled salmon with quinoa and roasted vegetables, lentil and vegetable soup, or a colorful salad with mixed greens, berries, and walnuts. These recipes are not only delicious but also beneficial for maintaining healthy cholesterol levels.