Foods for People with High Cholesterol
The common misconception that only overweight or obese people and people who drink alcohol can have high cholesterol is wrong. Even people who are thin (or underweight) but have an unhealthy diet and are sedentary are at high risk of developing the condition.
High cholesterol is a condition in which the amount of cholesterol in the blood is too high. Cholesterol is a fatty substance that is essential for the body's normal function. However, too much cholesterol can build up in the arteries, leading to heart disease, stroke, and other serious health problems.
The main cause of high cholesterol is a diet that is high in saturated and unhealthy fats. In the past, high cholesterol was primarily seen in people over the age of 40, but it is now becoming more common in younger people due to unhealthy lifestyle habits.
Eating too much fast food, processed food, and sugary drinks, being overweight or obese, and being sedentary are all major risk factors for high cholesterol.
Most cases of high cholesterol are in people who are overweight or obese and have high blood cholesterol levels due to unhealthy eating and lifestyle habits. However, thin or underweight people can also develop the condition, but the cause is due to genetic factors and lipid metabolism disorders.
When the body has lipid metabolism disorders, anyone, regardless of whether they are overweight or obese or thin, can develop high cholesterol. So how does this happen? After eating for 2-3 hours, the fat in the food is absorbed by the body, metabolized into the blood, and reaches its peak after 4-6 hours. After about 9 hours of eating, blood cholesterol levels return to normal.
The extent to which blood cholesterol levels rise, the speed of metabolism, and the time it takes for fat to leave the stomach all depend on the type of fat, the activity of intestinal motility, bile secretion, lipase enzymes in the intestines and pancreas, the time it takes for fat to leave the stomach, and the initial blood cholesterol levels.
Blood cholesterol levels also depend on age, with older people being more likely to have high cholesterol. The American Heart Association recommends that everyone over the age of 20 have their cholesterol and other risk factors checked every 4-6 years.
Diet for people with high cholesterol
It is important to take high cholesterol seriously. Although the condition does not cause death in the short term, its complications are just as dangerous as any other fatal disease.
If left untreated, it can lead to long-term complications such as fat deposits in the arteries, plaque formation that can cause blockage or rupture of the arteries, leading to a variety of diseases: heart attack, stroke, intestinal necrosis, pancreatitis, diabetes, dementia, limb ischemia, liver disease, etc.
People with high cholesterol, fatty liver disease in their diet should include the following foods and nutrients:
Fiber: People with high cholesterol should consume both soluble and insoluble fiber, both of which can help lower cholesterol effectively. Although the body does not contain enzymes to digest fiber, when it enters the intestines, fiber absorbs water and binds to cholesterol, carrying it out of the body.
Soluble fiber is found in beans and oats, while insoluble fiber is found in vegetables, fruits, and whole grains. Nutrition experts recommend that people with high cholesterol eat 400-500g of vegetables each day.
Soybeans: Consuming 25g of soy protein each day helps reduce cholesterol production in the liver and remove bad cholesterol from the blood. You can get soy protein from soy products such as tofu, soy milk yogurt, soybeans, and soy milk.
Omega-3: Omega-3 is abundant in fish, especially fatty fish such as salmon. In addition, soybeans, flaxseeds, rapeseed oil, walnuts, and other nuts also contain a lot of this type of fatty acid. People with high cholesterol have a high risk of developing heart disease, and omega-3 helps prevent blood clots, reducing the risk of this complication.
Good fats: Instead of animal fat and animal oil, people with high cholesterol should replace them with unsaturated fats. These fats do not raise blood cholesterol levels, but they can help balance blood lipids.
Foods that contain a lot of good fats include: butter, olive oil, soybean oil, sesame oil, sunflower oil, corn oil, and nuts.
Other foods that are good for people with high cholesterol include:
Whole grains: Whole grains are a good source of fiber, complex carbohydrates, and vitamins.
Fruits and vegetables: Fruits and vegetables are a good source of vitamins, minerals, and antioxidants.
Lean protein: Lean protein sources include chicken, fish, beans
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