Learn about the role of cholesterol in nutrition, how diet affects cholesterol levels, and get heart-healthy recipes to lower cholesterol.
Cholesterol is a waxy, fat-like substance that is found in every cell of the body. It is essential for the production of hormones, vitamin D, and bile acids that help in the digestion of fats. However, too much cholesterol in the blood can lead to health problems such as heart disease.
There are two main types of cholesterol: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL cholesterol is often referred to as 'bad' cholesterol because it can build up in the arteries and lead to blockages. HDL cholesterol, on the other hand, is known as 'good' cholesterol because it helps remove LDL cholesterol from the arteries.
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 high in soluble fiber, such as fruits, vegetables, and whole grains, can help lower LDL cholesterol. Including healthy fats, such as those found in nuts, seeds, and olive oil, can also improve your cholesterol profile.
To maintain healthy cholesterol levels, it's important to follow a heart-healthy diet. This includes eating plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. Limiting your intake of processed foods, sugary drinks, and foods high in saturated and trans fats is also crucial.
Try incorporating cholesterol-lowering ingredients into your meals, such as oats, beans, fatty fish, and avocados. Here's a simple recipe for a heart-healthy meal: Baked salmon with quinoa and steamed broccoli. Season the salmon with lemon, garlic, and herbs, then bake until flaky. Serve with cooked quinoa and steamed broccoli for a nutritious and delicious meal.