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7 Healthy Eating Tips to Reduce Cholesterol



7 Healthy Eating Tips to Reduce Cholesterol

They say, “Modern problems require modern solutions”. Although this is true in most scenarios, inversely if read also equates to modern solutions that lead to modern problems!


This is quite relevant, especially when it comes to our food choices as with busier lifestyles, we now have a lot more options for junk, unhealthy food, or fast food takeaways that lead to various diseases.


A lot of fast food items such as cream, butter, cheese, yogurt, fried foods, processed meat, etc., are high in saturated fats and can increase cholesterol levels in the body thus leading to heart blockage, or heart attack in simple terms.


What is Cholesterol?

You must have heard doctors telling you or someone that they have high cholesterol. 


Well, cholesterol is a fat-like, waxy substance found in all the cells of your body. It is not inherently bad as our body needs it to function properly, but too much cholesterol raises the risk of coronary heart disease.


Good and Bad Cholesterol

There are two types of cholesterol, namely LDL (Low-density Lipoprotein) and HDL (High-density Lipoprotein). LDL is called bad cholesterol as it collects in the walls of your blood vessels, raising the chances of health problems of a stroke or a heart attack. HDL being the good cholesterol takes LDL to your liver where it is flushed out thus protecting you against heart attack or stroke.


When your doctor says that you have high cholesterol, it means that the LDL level in your blood is high and this extra LDL along with other substances, forms plaque. The plaque build-up in your arteries can cause a condition called atherosclerosis leading to arteries becoming narrow and hardened. This leads to slowing down or blocking the blood flow to your heart eventually leading to a heart attack.


Healthy Eating Tips to Reduce Cholesterol

You don’t have to completely cut all fats from your diet, there are many healthy fats that you should include in your diet. It is essential to avoid the type of diet that includes excess saturated fats and trans fats.


TIP 1: Include whole grains and whole grain food options like whole grain bread and cereals, brown rice, quinoa, whole wheat pasta, whole grain crackers, etc.


TIP 2: Use fresh, frozen, or canned fruits and vegetables without added salt, sugar, or fat.


TIP 3: Avoid full-fat milk and instead use skim, low-fat milk, low-fat yogurt, and other fortified dairy products.


TIP 4: Start consuming unsaturated fats via vegetable oils such as olive, sunflower, corn, rapeseed, peanut, and trans-fat-free spreads and salad dressings made from these oils.


TIP 5: Include oily fish like mackerels, sardines, salmon, trout, etc. in your diet as these are a good source of omega-3 fats and contain other healthy unsaturated fats.


TIP 6: Nuts are a good source of unsaturated fats and contain fiber, magnesium, protein, vitamin E, potassium, and other plant nutrients. They make your body healthy and keep your cholesterol in check.


TIP 7: Consume plant sources of protein like soya and soya products, tofu, compared to animal protein sources as they might increase cholesterol levels.


Assurance by NanoHealth- Your go-to healthcare provider


At Assurance by NanoHealth, we provide a unique cholesterol reduction program that brings your cholesterol levels under control and assures better health. 


If you have a family history of Cholesterol and are looking to get yourself checked, you should get yourself tested and get the required treatment through this program.


Get in touch with us by calling +91 91004 44004 or consulting with our specialist!


NanoHealth is a health-tech company preventing avoidable hospitalization resulting in reduced annual claims & increased employee productivity. This is achieved through our data-driven solutions offering proactive, personalized, and coordinated healthcare.

Manish Ranjan