Cholesterol is associated mostly with a negative connotation, but there are both good and bad types of cholesterol in our body. It is found in every cell of the body and has essential functions like digesting foods, generating vitamin D, etc.
However, high level of cholesterol in the body is a significant risk factor for heart diseases as it narrows arteries in which plaques form and restricts the blood flow.
Cholesterol is manufactured by the body but can also be taken in from food. Hence it is essential to know about the foods which can help us to manage cholesterol levels.
What to avoid & what to eat? – Know the best diet plan for yourself
What to eat:
As per the research, foods consist of nuts, sticky fibers, protein, and plant sterols can help to manage the cholesterol levels. Sticky fibers in foods block absorption of bile acid and wash cholesterol out of the body. Oat bran, oats, barley, and beans are examples of “sticky fiber” foods. Food that contains plant sterols blocks cholesterol from being absorbed by the body. Nuts, seeds, plant oils, and leafy vegetables, blocks cholesterol from being absorbed by the body. Suppressing production of cholesterol by the liver also helps in keeping cholesterol level low. Soy, pulses, and beans are known to reduce cholesterol production by the liver. It also increases the number of receptors on cells that clear LDL cholesterol from the blood.
What to avoid:
Foods which are high in cholesterol like meat, butter, fast foods, and cheese. Saturated fats increase the risk of heart diseases, hence chocolate, baked goods, deep-fried, and processed foods should be avoided. Trans fats raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels. Avoid packaged snacks like cookies, pastries, etc. as these have a high amount of Trans fats.
Another factor that affects cholesterol level is genes. Many genes involved in cholesterol metabolism affect how your body reacts to certain foods. Sometimes high cholesterol results from the small effects of many genes. A top genetics diet plan based on individual genes would help in choosing the food wisely for cholesterol management.
Diet is the key to manage cholesterol levels. A standard diet plan won’t serve the purpose as requirements vary from patient to patient. The right portion of any specific food need to be taken, which food to be avoided etc. would not be the same for patients? Hence people diagnosed with cholesterol should consult a top nutritionist and look for a customized nutrition plan for effectively managing their cholesterol.
At QUA nutrition, best nutrition clinic in India, our team of qualified and specialized nutritionists would be able to interpret body and medical requirement of a patient and can increase patient’s knowledge of ‘Cholesterol protective foods’ and design the best nutrition plan, customized for individuals, which fit their preferences and lifestyle.
Visit the best dietitian in India for your healthier tomorrow.