It is a common myth that cholesterol is totally bad for the body. But the truth is we need cholesterol to function. The problems only come when we have too much of it in our blood. The “bad” cholesterol or LDL can enter the arterial walls, thicken them, and therefore result in heart attack or stroke. That is why it is important to balance the level of cholesterol in our blood through a low cholesterol diet. Read on to fully understand cholesterol and how we can manage it. That is why it is important to balance the level of cholesterol in our blood through a low cholesterol diet. Read on to fully understand cholesterol and how we can manage it. That is why it is important to balance the level of cholesterol in our blood through a low cholesterol diet. Read on to fully understand cholesterol and how we can manage it.
When do I know that I have too much cholesterol?
Normal cholesterol level varies as we age, gender, and weight. It is not all about the food that we eat. As we grow older, our body tends to produce more cholesterol over time. This is why doctors normally prescribe maintenance meds for the elderly to manage their cholesterols.
For adults, normal cholesterol level should be less than 200 mg/deciliter. If you have 200 to 239, it is already borderline high while 240 mg/dl is already high. For LDL, one should only have 100 mg/dl. a 130 to 159 mg/dl result are borderline high and 190 mg/dl and above is high. The HDL or “good” cholesterol should be kept high at more than 60 mg/dl and not lower than 40 mg/dl.
Cholesterol Level for Children
Children should have a lower cholesterol level than adults. Their reading should be less than 170 mg/dl. And their LDL should only be below 110 mg/dl. But with the spread of obesity, more and more children have high cholesterol at a young age.
Low Cholesterol Diet Food List to Bring Down Your Numbers
First, load up with foods which are high in soluble fiber
Foods that are high in soluble fiber are legumes, beans, apples, citrus fruits, and whole grains. Its role in lowering cholesterol is it prevents bile (made from cholesterol) reabsorption in the intestine and therefore flushing it out in your body. Doctors recommend having five to ten grams of soluble fiber every day.
Use avocado oil
Avocado oil is as good as olive oil. It has great flavors and beneficial monounsaturated fat (72% of the total calorie content). It helps reduce LDL levels and can manage blood pressure. Aside from that, avocado oil is also a great source of vitamin E which helps inflammation reduction.
Try low sodium diet
We should only consume up to 2,300 mg or around 1 teaspoon of salt in our daily diet. The foods that we eat already have sodium on it so we should not add more. Avoid processed and fast foods which are really salty.
Eat more fruits and vegetables
Aside from the macro and micro nutrients you can get from them, they also have low calories which can help you lose weight. They can make you immune system strong, give you energy boost, and lower your cholesterol. Their skins are also rich in soluble fiber.
Choose unsaturated fats
Again, we need cholesterol in our body, but just the right amount and right kind. Saturated fats from fried and processed foods freeze at room temperature while unsaturated ones remain fluid. Good source of unsaturated fats is fish oil, vegetable oil, and nuts and seeds.
So we hope this low cholesterol diet food list help you achieve optimal cholesterol levels.