Health

How To Manage Cholesterol With Diet?

Cholesterol is a natural organic compound that is present at a cellular level in the human body. It is essential and assists in many cellular functions, such as it is an important building block of tissues. It also assists the body in synthesizing substances essential to vital bodily functions, such as it assists the liver in producing bile and helps epithelial cells to produce hormones.

Cholesterol is naturally present in the body; in addition, the body can also get cholesterol from the diet. Animal-based diets such as red meat and liver are rich sources of cholesterol. Therefore, it is crucial to maintain a normal cholesterol level for the healthy functioning of the body. Let’s find out how using apple cider vinegar and other foods can help a person manage cholesterol.

Health Outcomes

High cholesterol in the blood can give rise to many cardiovascular issues. Excessive cholesterol levels in the blood will eventually begin to deposit in and around the arteries causing them to narrow down. It also puts an immense strain on the heart to supply blood all around the body.

Treatment

A physician might recommend medicine based on a person’s condition. However, in addition to medication, managing a healthy lifestyle can help out in getting rid of high cholesterol levels. A healthy lifestyle entails some dietary changes as well as sustaining some degree of physical activity.

Dietary Management Of Cholesterol Level

Certain ways make dietary management an effective way to maintain cholesterol levels in the body. Some home remedies are also very useful in managing cholesterol levels, such as the use of apple cider vinegar has established repute in maintaining cholesterol levels. Let us go through some ways through which one can effectively control cholesterol levels in the body.

1. Choose Healthier Fats

Excessive fats and a fat-rich diet can have a direct influence on elevated cholesterol levels in the body. It is therefore essential to cautiously take fats in your routine diet. There are a few points to consider. Only a portion of daily calories must come from fats. Out of this portion, only a little portion should consist of saturated fats.

Saturated and trans fats can increase cholesterol in the blood by directly elevating LDL levels in the blood. In an attempt to effectively manage cholesterol levels, one can look to replace saturated fats with unsaturated fats such as canola oil, olive oil, sunflower oil, or other vegetable oils.

2. Limit High Cholesterol Foods

Limiting and avoiding cholesterol-rich food sources such as organ meat like liver and red meat is essential to keep cholesterol levels in control. Other sources of high cholesterol foods are seafood such as shrimps, egg yolks, and full-fat dairy products.

Experts recommend not exceeding daily cholesterol intake beyond 200 mg. Try keeping the intake below this level. It will help to keep cholesterol levels well in control.

3. Limit Alcohol

Limiting alcohol intake is another way to keep control of cholesterol levels. Alcohol, in many ways, can lead to uncontrolled cholesterol levels in the blood. Firstly excessive drinking can exclusively add calories on a routine basis which through weight gain can possibly influence cholesterol level. Secondly, alcohol intake increases the risk factor for heart diseases.

This is because alcohol can abruptly bring changes in blood pressure and triglyceride level which eventually interferes with cholesterol levels. If you or a close family member is facing addiction problems, then you should look for licensed alcohol and drug rehab around you. Choosing a center that is around you will be a more convenient way to get out of addiction effectively.

4. Take Plenty Of Soluble Fibre

Soluble fiber is one way good for gastrointestinal health, and on the other hand, it helps to prevent the absorption of cholesterol from the digestive tract. Fiber is also very useful, especially if someone is facing weight issues and cholesterol problems. Fiber helps to limit eating habits as it keeps the body feeling fuller.

There are many sources of soluble fiber, and one has a lot of options to look for in order to get soluble fiber. The most basic source is whole grain cereals such as oatmeal and barley. Other than that, many fruits such and vegetables also provide a sufficient amount of soluble fiber.

5. Using Apple Cider Vinegar (ACV)

Research supports the role of apple cider vinegar in controlling cholesterol levels in the body. Drinking apple cider vinegar before meals lowers down the level of LDL and promote HDL in the blood.

In addition to controlling cholesterol levels in the body, it is also very effective in losing weight. Along with using ACV before meals, it is also necessary to move around more often after finishing a meal. It will also help in lowering the exceeded cholesterol level in the body.

6. Limit Salt

Excessive amounts of salt are not good for cardiovascular health. Experts, therefore, recommend limiting salt intake as this will help to prevent major cardiovascular issues such as blood pressure and heart issues. Keeping other cardiovascular issues away will also help in keeping cholesterol under control.

7. Eat More Of Fruits And Vegetables

Fruits and vegetables have lots of nutrients, and these are rich in antioxidants. Fruits and vegetables are essentially good for overall health, and it also helps in maintaining cholesterol level in the body. You may eat them in any form, and in any combination you desire.

One good way is to add fruits and vegetables to your salads. Adding apple cider vinegar to your salads will not only enhance the flavor but will also help in lowering down the cholesterol level in the body.

8. Omega 3 Rich Fatty Fish

There are many kinds of seafood that are rich in cholesterol. Instead of cholesterol-rich seafood such as shrimps, look for omega 3 rich fatty fish. Omega 3 is scientifically proven to play an effective role in improving cardiovascular health. It not only reduces inflammation it also increases the level of HDL in the blood.

Take Away

Managing a healthy diet is a major part of when we talk about healthy changes in lifestyle. Limiting certain food items such as salt, organ meat, and alcohol can help you achieve your health goals. Likewise, adding certain foods in routines such as apple cider vinegar, fresh fruits, and vegetables will provide required nutrition and help to control cholesterol levels.

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