Are you aware of the causes and symptoms of cholesterol? Well, I guess you are also one of those people who barely take out time to know about lifestyle diseases like cholesterol and other problems that are associated with it. But you need not worry because we are here to discuss in-depth about high cholesterol and high cholesterol in food.
To put it simply, cholesterol is a condition in which substances similar to fats can be found in the cells which further blocks arteries as well. When the level of this substance increases in the blood, it increases the risk of heart attack and stroke.
High Cholesterol Symptoms
Like any other disease, high cholesterol also has some symptoms, which should not be ignored and if noticed, one must work on minimizing their occurrence. That’s why, it is suggested to get cholesterol levels checked after certain intervals of time. Let us introduce you to some of the most common high-cholesterol symptoms
The most common symptoms of high cholesterol include the following:
- Tendon Xanthomata: this is a condition in which swelling takes place on the knuckles of hands, knees, and sometimes at the back of the knees.
- Xanthelasmas: it denotes the appearance of a small yellow lump at the inner corner of the eye.
Corneal Arcus: under this symptom, one can note the appearance of a white ring around the iris.
In addition to this, you should know that symptoms of cholesterol in females are not different in comparison to males. But the cause of cholesterol might differ for both of them. For example in females, problems like Polycystic ovary syndrome, pregnancy, and kidney diseases are some of the most common causes of cholesterol in females.
How to Control Cholesterol?
Well, you must be excited to know some ways through which cholesterol can be controlled. The following are some natural and easy ways to control cholesterol.
- Consume Monounsaturated Fats
A diet rich in monounsaturated fats like the Mediterranean diet can help you to a significant level in lowering the level of harmful LDL and boosts the levels of healthy HDL. Food items like olive oil, almonds, cashews, nut butter, and olives can lower your cholesterol levels.
- Lower the Consumption of Trans Fat
You’ll be surprised to know that our body reacts differently when it comes to dealing with trans fat. As a result, it increases LDL and lowers HDL, which is highly beneficial. It’s advisable to limit the consumption of baked food items, fast foods, nondairy coffee creamers, and pastries.
- Prefer having Soluble Fiber
Consuming more soluble fiber that is found in whole grains can lower the level of LDL cholesterol levels and further provide protection against cardiovascular diseases. Best sources of soluble fiber include oat cereals, beans, fruits, peas, flax seeds, and peas.
You should know that exercise is one of the best ways to keep yourself fit and reduce harmful LDL while increasing beneficial HDL. Those who perform at least 45 minutes of brisk walking always find low levels of cholesterol levels.
There are two types of cholesterols as discussed above. LDL is a bad one whereas HDL is a beneficial one. But you should also know about idle cholesterol so that you can aim to achieve it. Ideally, total cholesterol should be 150 mg/dl, LDL should be 100 mg/dl, HDL should be 40 mg/dl in men and 50 mg/dl in women.
Be Aware of High Cholesterol Food
In order to control the level of cholesterol, one must have appropriate knowledge of high cholesterol diets and which diet to include in their daily routine. It is said that eating eggs increases the level of cholesterol, however, eating whole-boiled eggs can turn out to be highly beneficial for you.
Cheese is another food item that is considered to increase cholesterol but it does not boost the LDL cholesterol and is a great source of calcium. Full-fat yogurt is also packed with nutrients and reduces LDL cholesterol while lowering the risk of stroke, heart disease, and diabetes.
High cholesterol foods that you should avoid are fried foods, processed meat, desserts like ice creams, cookies, cakes, and pastries, and fast foods like deep-fried meat, burgers, and pizza.
All in all, it can be said that high cholesterol can be cured with the help of a healthy lifestyle and modifications to eating habits. Now that you know a lot about the symptoms of cholesterol and high cholesterol diet, wait no more and work towards keeping yourself healthy!