Learn about the role of cholesterol in nutrition, how diet affects cholesterol levels, and healthy eating habits to manage cholesterol.
Cholesterol is a type of fat that is essential for the body's normal functioning. It is found in every cell of the body and is used to make hormones, vitamin D, and bile acids that help digest fat. However, too much cholesterol in the blood can increase the risk of heart disease.
There are two main types of cholesterol: LDL (low-density lipoprotein) and HDL (high-density lipoprotein). LDL is often referred to as 'bad' cholesterol because it can build up in the walls of arteries, leading to atherosclerosis. HDL is known as 'good' cholesterol because it helps remove LDL 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, while foods high in soluble fiber, such as fruits, vegetables, and whole grains, can help lower LDL cholesterol.
Following a heart-healthy diet can help you manage your cholesterol levels. This includes eating plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats like those found in nuts, seeds, and olive oil. Limiting foods high in saturated fats, trans fats, and cholesterol is also important.
Try incorporating more plant-based meals into your diet, such as lentil soup, quinoa salad, or roasted vegetable stir-fry. These dishes are high in fiber and nutrients that can help lower cholesterol levels. Experiment with herbs and spices to add flavor without relying on salt or unhealthy fats.