There are reports on the problems of having a high-fat diet. High-fat diets are associated with high cholesterol and ultimately heart attacks.
Therefore, people began to avoid beef and eggs. But cholesterol is not bad. Our body needs to protect our senses and build new cells and hormones. The problem only begins when we include pizza, burgers, ice cream, steaks, or any other food containing animal products. Excess cholesterol stays in the walls of the arteries and can block it, thus blocking blood flow. This raises angina, heart disease, or stroke. It has also been shown that high cholesterol leads to menstruation. There are two types of cholesterol called good cholesterol or HDL and bad cholesterol or LDL. LDL is cholesterol that clogs arteries and should be low, while HDL examines the walls of the arteries and removes harmful LDL, and should be higher.
Doctors recommend reducing and avoiding high-fat diets that contain meat, eggs, and dairy products. However, you can use the following to lower the cholesterol:
1. Choose healthier fats.
You should limit both total fat and saturated fat. No more than 25 to 35% of your daily calories should come from dietary fats, and less than 7% of your daily calories should come from saturated fat.
2. Take food with low cholesterol.
If you are trying to lower your cholesterol, you should have less than 200 mg a day of cholesterol. Cholesterol is in foods of animal origin, such as liver and other organ meats, egg yolks, shrimp, and whole milk dairy products.
3. Eat plenty of soluble fiber.
Following foods are high in soluble fiber, which helps to prevent your digestive tract from absorbing cholesterol.
a). Oatmeal and oat bran
b). Apples, bananas, oranges, pears, and prunes
c). Kidney beans, lentils, chickpeas, black-eyed peas, and lima beans
4. Eat more fruits and vegetables.
A diet rich in fruits and vegetables can increase important cholesterol-lowering compounds in your diet; these compounds, called plant stanols or sterols, work like soluble fiber.
5. Eat Seafood that is high in omega-3 fatty acids.
Omega-3 fatty acids won't lower LDL levels, but they may help raise your HDL level; they may also protect your heart from blood clots and inflammation and reduce your risk of a heart attack. Fish that are a good source of omega-3 fatty acids include salmon, tuna (canned or fresh), and mackerel. Try to eat these fish two times a week.
6. Limit salt.
It would help if you tried to limit the amount of sodium (salt) that you eat; it should not be more than 2,300 milligrams (about 1 teaspoon of salt) a day. That includes all the sodium you eat, whether it was added in cooking or at the table or already present in food products. Limiting salt won't lower your cholesterol, but it can lower your risk of heart diseases by helping to lower your blood pressure.
7. Limit/ Stop aking alcohol.
Alcohol adds extra calories, leading to weight gain; being overweight can raise your LDL level and lower your HDL level; too much alcohol can also increase your risk of heart diseases because it can raise your blood pressure and triglyceride level.
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