HEALTH COACH - Foods to avoid with high cholesterol

HEALTH COACH -

 Foods to avoid with high cholesterol  






















 Cholesterol is manufactured naturally by the liver and is then transported by proteins throughout the body via the bloodstream. This is an essential element for cell membranes. It is also necessary to produce hormones, vitamin D and substances that work to digest fatty foods. 
 
 However, the lifestyle and genetics of a person can cause the appearance of too much cholesterol in their body. When cholesterol accumulates in the arteries, it can block blood flow, which can lead to coronary heart disease, heart attack or stroke 
.

 A healthy diet is a way to help keep cholesterol levels in check. Although the avoidance of high cholesterol foods is beneficial to some, the American Heart Association, the National Heart Institute, Lung and Blood Institute and the Centers for Disease Control and Prevention ( CDC) agree that the most effective approach to reducing blood cholesterol is to choose foods containing unsaturated fats on those that contain saturated or trans fats. 




 Cholesterol and fat 

 Cholesterol is classified into two groups, depending on the type of protein that transports it through the blood stream: 

 
 Cholesterol borne by low density lipoproteins, or LDL cholesterol, is deposited for use throughout the body. Because this type of cholesterol is likely to accumulate, it is often called bad cholesterol. 
 Cholesterol borne by high-density lipoproteins, or HDL cholesterol, works with its protein counterpart as a garbage truck, collecting bad cholesterol from the arteries and bringing it back to the liver to be eliminated. For this reason, it is called good cholesterol. 
 
 Types of grease 

 The goal is to eat a diet that promotes low cholesterol and high cholesterol. Fat intake affects this balance as fatty acids bind to liver cells and regulate cholesterol production. 
  
  Saturated fats are found mainly in dairy and wine products and can increase bad cholesterol levels.  
 It is important to pay attention to the types of fat consumed because each form of fat influences cholesterol levels differently: 

 
 Saturated fats are mainly found in meat and dairy products. They report the liver to produce more bad cholesterol. 
 Unsaturated fats are found mainly in fish and plants, such as nuts, seeds, beans and vegetable oils. Some unsaturated fats can help increase the rate at which the liver reabsorbs and degrades the bad cholesterol. 
 Trans fats are solidified vegetable oils and are usually made from an artificial process called hydrogenation. They are often found in fried, baked and packaged foods. They not only lead to an increase in cholesterol, but also to a lowering of cholesterol. For this reason, they are considered the most unhealthy fats of all. 
 
 A study published in  The American Journal of Clinical Nutrition  attracted 344,696 participants 4 to 10 years after they changed the types of fat that They have eaten. The group of participants who reduced their saturated fat consumption by 5 percent and replaced it with polyunsaturated fats had much less incidence of coronary heart disease or coronary deaths. 

 Tran fat 

 Trans fat intake, on the other hand, should not only be reduced, but cut completely. In 2013, the US Food and Drug Administration (FDA) announced that the main commercial source of trans fats, partially hydrogenated oils, was "generally recognized as safe" because of their strong ties to Coronary heart disease. 

 A national ban on trans fats will begin to be implemented in 2018 and several US cities have already prevented them from using them in restaurants. 

 While the incidence of cardiovascular disease at the national level has recently declined, the results of a recent study in  JAMA Cardiology  revealed an additional 6% decrease in the crisis Heart and stroke in New York counties where trans fats were banned. 


 Food to avoid

  
  Trans fats are found in fried foods and should be avoided as far as possible. 

 The American Heart Association advises reducing saturated fat consumption to more than 5 to 6 percent of total daily calories. To do this, they suggest limiting the following foods: 

 
 boeuf gras 
 lamb 
 pig 
 poultry with skin 
 lard and shortening 
 dairy products made from whole milk or reduced in fat 
 saturated vegetable oils, such as coconut oil, palm oil and palm kernel oil 
 
 It is also important to avoid trans fats. Food to stay away from: 

 
 packaged biscuits, cakes, donuts and pastries 
 potato chips and crackers 
 packed icing 
 commercially fried foods 
 bakery products that contain shortening 
 popcorn butter 
 all products containing partially hydrogenated or hydrogenated vegetable oils 
 
 Cholesterol in the food 

 Only animal products contain cholesterol itself, because a liver is needed for its production. However, the cholesterol content is not as worrying as the fat content. 

 Cholesterol that has been swallowed is poorly absorbed into the bloodstream and has little effect on cholesterol levels after several hours. Some of this cholesterol, however, can be absorbed and reach the arteries, so limiting foods with high cholesterol can be beneficial. 

 Foods that contain cholesterol and can be better avoided include: 

 
 red meat 
 sausage 
 bacon 
 meat of organs, such as kidney and liver 
 Cholesterol-Friendly Food and Cooking Tips 

 It is important to note that a completely fat-free diet can also be harmful, as it would reduce the levels of good carbohydrates, harm the normal function of the nerve and brain, 39; inflammation. Choosing healthy fats can help lower cholesterol levels, while maintaining, and in some cases increasing, good cholesterol levels. 

 Fiber 


  
  Nuts and seeds are a fiber option against cholesterol that can be added to a healthy diet.  

 Fiber is equally important for a healthy heart. The fiber is in two main forms: soluble and insoluble.Insoluble fiber is important for digestive health. Soluble fiber binds to cholesterol in the bloodstream and helps to eliminate it through stool. Soluble fiber has the added benefit of helping to also control blood sugar levels. 

 Some cholesterol-based fiber options, to consider, include: 

 
 fatty fish, such as salmon, trout, tuna albacore and sardines 
 nuts, seeds and legumes 
 the skins of fruits 
 non-tropical natural vegetable oils, such as olive oil, avocado oil, canola oil and safflower oil 
 Non-tropical vegetable oils, such as olive oil, avocado oil, canola oil and safflower oil ]
 oats and bran of oat flour, chia and ground flax seeds, beans, barley, psyllium, oranges, blueberries and Brussels sprouts 
 
 Choose leaner cuts of meat and small portions, as well as low-fat or fat-free milk and yogurt. Non - fat cheese is not recommended since it is highly processed and can not be considered as a whole food. 





 
 Cooking Techniques 

 How things are cooked can also affect the saturated fat content in a meal. Some easy adjustments to cooking routines include: 

 
 using a grill for removing grease from roasting, roasting or cooking poultry or meat 
 using wine in place of fat drops to wet the meat 
 grilling or grilling meats instead of frying in the pan 
 cutting all visible fat from meat before cooking and removing poultry skin 
 skimming the top layer of frozen fat after a soup was chilled 
 
 Combining these cholesterol lowering techniques with a balanced diet, plant and exercise routine, can reduce the risk of heart disease and promote a healthier overall lifestyle. 

  Written by Alyse Wexler