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High blood cholesterol, or dyslipidemia, is a serious condition that can lead to atherosclerosis, the buildup of cholesterol in the artery walls, and ultimately, heart disease and stroke. Understanding this triangular relationship between diet, blood cholesterol levels, and heart disease is crucial for managing your health.
Two types of fat are found in the blood: triglycerides and cholesterol. Triglycerides are a type of fat that the body uses for energy, while cholesterol is a waxy, fat-like substance that’s found in all cells of the body. A rise in the levels of either type of fat, triglycerides or cholesterol, leads to dyslipidemia.
When we eat fats, our intestines absorb them. The fats bind with a protein to transport them in the blood. This combination of fat and protein is called lipoprotein.
Blood lipoproteins are divided into five types:
- Chylomicrons:
Triglycerides are made in the intestines when we eat fatty meals. They contain 90% triglycerides and 10% cholesterol.
- Very low-density lipoprotein (VLDL):
Our liver produces very low-density lipoproteins (VLDL). These are made from LDL and contain 60% triglycerides and 10% cholesterol. The liver plays a key role in the production and regulation of cholesterol in the body.
- Intermediate-density lipoprotein (IDL):
These contain 40% triglycerides and 10% cholesterol. These are rich in cholesterol and triglycerides.
- Low-density lipoproteins (LDL):
It has 10% triglycerides and 45% cholesterol, which are the most dangerous for our hearts. These can develop atherosclerosis.
- High-density lipoproteins (HDL):
They contain 3% triglycerides and 20% cholesterol. These are known to lower blood cholesterol.
Read Also: How To Lower High Blood Pressure?
Safe levels of blood cholesterol:
Any rise in serum cholesterol levels above 200 mg/dl in adults is related to the onset of heart disease.
Children’s blood cholesterol levels must be below 170 mg/dl.
Heart Disease Risk Prediction:
The risk of heart disease is calculated using the ratio of cholesterol to HDL. Its value must be below 3.5.
Relation Of Diet And Blood Cholesterol:
Your cholesterol diet plan, which should include zero-oil cooking or meals cooked in a water base, is a powerful tool in managing your cholesterol levels. By making informed dietary choices, you can help your body reduce the load of bad cholesterol and promote heart health.
Foods to Avoid High Cholesterol Levels
1. Deep-fried foods:
These are a significant trigger of heart disease. They are high in calories and unhealthy fats, which causes inflammation, clog arteries, and lead to heart attack for sure.
They also tend to be high in salt and additional sugars, which raise blood pressure and increase the risk of heart disease. Many of us don’t know that deep frying turns food toxic, which oxidizes cholesterol and messes with the functions of various organs and vital hormone production.
The toxins produced during deep frying cause inflammation and increase the risk of cardiovascular disease. The fried chicken nuggets contain more oxidized cholesterol than pan-fried chicken breast. Better than that, chicken boiled in water containing lemon is a much safer option. When you eat deep-fried foods, your body has to work harder to eliminate these toxins.
These toxins oxidize blood’s cholesterol, which stiffens the arteries. This doesn’t allow arteries to expand and they lose their elasticity. Many ruptures and cracks thus appear in the arteries, resulting in blockages to blood flow.
2. Refined carbohydrates:
Refined carbohydrates like simple sugars, processed food items, and many more also increase the risk of cholesterol and thus heart disease. Bread, pasta, and breakfast cereals are foods consumed daily that are a pure source of refined carbohydrates.
Fibers and other essential nutrients are lost when these refined carbs are produced. These also get quickly absorbed into the bloodstream and cause blood sugar levels to spike. With time, it can lead to insulin resistance and type 2 diabetes, both of which are major risk factors for type 2 diabetes. Refined carbs also promote inflammation in the body, which is also responsible for heart disease.
3. Monosodium glutamate (MSG):
MSG is a common food additive that has been linked to heart disease. MSG is added to food to enhance flavor, but it also increases blood pressure, the risk of stroke, and other cardiovascular diseases. MSG also increases body weight, dyslipidemia, oxidative stress, inflammation, gastritis, and duodenal ulcers.
The various common names with which MSG is listed on the labels of packed foods are:
- E620
- E621
- E622
- E623
- E624
- E625
4. Vegetable oils:
High cholesterol levels mean a decrease in oils, butter, and ghee consumption. Still make a healthy choice by choosing MUFA-rich oils like olive oil, canola oil, safflower oil, soybean oil, sunflower oil, peanut oil, sesame seed oil, and chia seed oil. Avoid saturated fats like ghee, butter, margarine, vanaspati ghee, etc. You may cook meals in the air fryer or oven to reduce oil consumption. Another way to reduce your oil consumption is to cook meals using water-based. Use water instead of oil to cook vegetables and to fry your spices. This precaution must be taken in case cholesterol levels exceed 200 mg/dl.
5. Processed meats:
The chemicals used to cure the meats include nitrates, which damage the lining of the blood vessels, leading to inflammation. This stiffens the blood vessels and consequently raises blood pressure. This makes the heart work harder, leading to a heart attack.
6. Soda:
One average soda contains around 9 tsp of sugar, the daily limit for adults, all packed into a single can. After drinking soda, blood glucose levels spike, and a high blood sugar triggers a domino effect for cholesterol oxidation, high blood pressure, and hardening of the arteries. Inside the liver, soda gets quickly converted to fat, which gets stored in the liver cells and can lead to fatty liver disease and cirrhosis. One soda per day leads to diabetes, heart disease, colon cancer, and pancreatic cancer. Artificially sweetened drinks sold as zero sugar contain aspartame/saccharin as the sweetener. Drinking diet soda every day can lead to a rise in type 2 diabetes and heart disease. Instead of soda, go for soda water, tea, pomegranate juice, or cranberry juice (without added sugar).
Healthy Diet For Heart
Eating a diet that is low in calories but is nutrient-dense maintains a healthy weight and consequently lowers the risk of heart disease. Similarly, a diet high in dietary fiber, found in fruits, vegetables, and whole grains, not only reduces the risk of heart disease but also helps in digestion and weight management. Here, the concept of portion control of your food also plays an essential role in promoting a healthy weight and thus a healthy heart.
Foods to Reduce High Cholesterol:
- Oats and whole grains: Oats and whole grains (quinoa, whole-wheat flour, etc.) are a great source of fiber known to lower bad cholesterol (LDL cholesterol) levels.
- Millets: Millets contain both soluble and insoluble fiber. This fiber removes cholesterol from the body and keeps our gut healthy.
- Salmon: Salmon is a fatty fish rich in omega-3 fatty acids. These healthy fats are known to reduce the inflammation in the body and improve overall heart health. Aim for at least two servings of fatty fish in a week.
- Berries: Berries like strawberries, blueberries, and raspberries are packed with antioxidants that have been shown to reduce inflammation and improve heart health. These can be chosen either in frozen form or as fresh. But never purchase the processed ones, as they contain large amounts of added sugars. These can be made into smoothies or a healthy dessert. The endothelial lining of blood vessels remains healthy if one consumes blueberries for eight weeks. The health of the endothelial lining to a great extent affects your heart’s health. Blueberries and raspberries have high levels of antioxidants like anthocyanins and flavonoids. These antioxidants reduce inflammation in the body.
- Nuts: Nuts like almonds, walnuts, and pistachios are a great source of healthy fats, fiber, and proteins. They are known to reduce cholesterol levels and reduce inflammation in the body. Soak them overnight and eat them after peeling off their outer skin.
- Dark chocolate: Dark chocolate is rich in antioxidants that reduce inflammation in the blood vessels. Check the label before purchasing dark chocolate. It must contain 70% cocoa solids. Consuming dark chocolate on alternate days for 3-4 weeks may reduce high blood pressure. It also increases HDL/good cholesterol and decreases LDL/bad cholesterol.
- Green leafy vegetables: leafy greens like spinach, bathua, mustard leaves, fenugreek leaves, collard, kale, amaranth, turnips, etc. reduce the risk of heart disease because they are rich in many vitamins (vitamin K), minerals (magnesium and potassium), and antioxidants. They reduce inflammation and improve blood pressure, thus improving heart health.
- Avocado is an excellent source of healthy fats that reduce bad cholesterol and increase good cholesterol. These also reduce inflammation in the body. Consuming one avocado a day for six weeks can significantly improve cholesterol levels and reduce the risk of heart disease. It also controls high systolic blood pressure. One avocado per day lowers high blood pressure and thus is suitable for people diagnosed with hypertension.
Cholesterol diet chart:
A diet plan for cholesterol with simple ingredients available at home is given here as a sample. Nidhi Gupta suggests some easy-to-cook, no to less oil, home-cooked meals for those diagnosed with high cholesterol. Contact Nidhi Gupta, an ACE-certified fitness coach, today for your personalized diet plan to reduce cholesterol.
Vegetarian low-cholesterol diet plan:
| Breakfast | Check video on Instagram blueberry oats smoothie |
| Mid-morning snack | Check video on Instagram sattu drink + 1 seasonal fruit |
| Lunch | Check video on Instagram veggie sprouts rice |
| Evening snack | Herbal tea |
| Dinner | Check video on Instagram sprouts poha |
Non-vegetarian cholesterol-friendly diet plan:
| Breakfast | Check video on Instagram avocado egg toast |
| Mid-morning snack | Check video on Instagram sattu drink + 1 seasonal fruit |
| Lunch | Check video on Instagram oats khichdi |
| Evening snack | Herbal tea |
| Dinner | Check video on Instagram high-protein chicken wrap |
Conclusion:
Heart health depends majorly on a healthy oil-free diet. All eight foods listed above must be incorporated into a person’s daily diet, suffering from hypertension, high cholesterol, or heart disease. This is a simple and effective way to make your high-cholesterol diet plan. Always remember that a healthy diet is just one aspect of a healthy heart. Also, one must do regular physical activity, manage stress, and avoid smoking.
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