Edited by Ann Marie Elpa
Cholesterol is found in every cell of our body. It is an oil-bases substance that does not mix with our blood which is water-based.
Cholesterol is vital for carrying out a variety of daily bodily functions:
- Help digest food
- Contribute to the structure of cell walls
- Produce hormones
- Generate Vitamin D
There are two types of cholesterol in your body; the good cholesterol (high-density lipoproteins, or HDL), and the bad cholesterol (low-density lipoproteins, or LDL).
Cholesterol is manufactured by your body, and it can be taken in from food too. To limit high levels of cholesterol, you should limit food items that contain the following:
- Cholesterol– found in animal food items, meat, and cheese
- Saturated fat: found in some meats, dairy products, chocolate, baked goods, deep-fried, and processed foods.
- Trans fats – found in some fried and processed foods.
Your body produces all the cholesterol it needs. If you intake food items that increase cholesterol level in your body, cholesterol combines with other substances in the blood to form plaque. Plaque sticks to the walls of your arteries. This buildup of plaque is commonly known as atherosclerosis. It can lead to coronary artery disease, where your coronary arteries become narrow or even blocked.
Harvard Health published a report a list of food items that can help reduce cholesterol levels in your body:
- Oats
- barley and whole grains
- beans
- eggplant and okra
- nuts
- vegetable oil (canola, sunflower)
- fruits (mainly apples, grapes, strawberries, and citrus)
- soy and soy-based foods
- fatty fish (particularly salmon, tuna, and sardines)
- foods rich in fiber
As a rule of thumb, steer clear of highly processed foods, even if they are lower in fat content. Low-fat or diet foods are often loaded with calories, sodium and added sugar.
You also need to exercise regularly, avoid smoking, and moderate your alcohol consumption to keep your cholesterol levels in check.