Red meat, fried foods, and baked goods are notorious for raising levels of low-density lipoprotein (LDL) cholesterol, the sticky kind that builds up in artery walls.
Some behaviors or conditions can cause sudden increases in blood cholesterol. This includes high coffee intake, rapid weight loss, cigarette smoking, and psychological stress. Being pregnant and taking certain medications, such as antihypertensive drugs, can also quickly increase cholesterol.
Blood cholesterol is measured in units called millimoles per litre of blood, often shortened to mmol/L. As a general guide, total cholesterol levels should be: 5mmol/L or less for healthy adults. 4mmol/L or less for those at high risk.
Chronic stress leads to consistently high levels of stress hormones, which in turn can lead to consistently high blood pressure, blood sugar, cholesterol, and/or triglycerides.
While coffee does not contain cholesterol, it can affect cholesterol levels. The diterpenes in coffee suppress the body's production of substances involved in cholesterol breakdown, causing cholesterol to increase. Specifically, coffee diterpenes may cause an increase in total cholesterol and LDL levels.
Chicken eggs are an affordable source of protein and other nutrients. They're also naturally high in cholesterol. But the cholesterol in eggs doesn't seem to raise cholesterol levels the way some other foods, such as those high in trans fats and saturated fats, do.
The fiber and potassium in bananas can reduce the level of cholesterol and blood pressure. Banana is especially known as a good source of soluble fibre which will gives one a healthy body and good immune system.
Oatmeal, oat bran and high-fiber foods
Soluble fiber is also found in such foods as kidney beans, Brussels sprouts, apples and pears. Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Five to 10 grams or more of soluble fiber a day decreases your LDL cholesterol.
Tisch Center for Women's Health at the NYU Langone Medical Center, says it can take between three to six months to see lower LDL numbers through just diet and exercise, noting that it takes longer to see changes in women than men. Read on for more information on how to lower your LDL levels.
Fill Up on Fiber
Foods like oatmeal, apples, prunes, and beans are high in soluble fiber, which keeps your body from absorbing cholesterol. Research shows that people who ate 5 to 10 more grams of it each day saw a drop in their LDL. Eating more fiber also makes you feel full, so you won't crave snacks as much.
DOs and DON'Ts in Managing High Cholesterol:
DO exercise regularly. DO eat more fruits and vegetables and high-fiber foods such as oat bran. Lower your daily carbohydrate intake if you are overweight. Eat less saturated fats.
Cheese is a great source of protein and calcium but is often high in saturated fat and salt. This means eating too much could lead to high cholesterol and high blood pressure, increasing your risk of cardiovascular disease (CVD).
The small study found that consuming high levels of red meat or white poultry resulted in higher blood cholesterol levels than consuming an equal amount of plant protein.
Exercise can help you lower cholesterol numbers even if you're overweight. In the Journal of Obesity, researchers reported that overweight and obese adults who walked, jogged, and cycled while eating a cholesterol-lowering diet improved total cholesterol, LDL cholesterol, and triglyceride levels.
Dark chocolate contains some stearic acid and this has led to claims that chocolate does not raise blood cholesterol. Unfortunately, dark chocolate also contains saturated fats which do raise cholesterol.
Your alcohol intake matters, too. In moderate amounts, red wine is commonly linked to healthy cholesterol levels. But drinking more hard liquor, beer, mixed drinks, and excess red wine has a negative impact on your cholesterol levels.
It's completely normal for blood cholesterol levels to go up temporarily as your body burns stored fat. You may not see accurate blood cholesterol readings until your weight has stabilised for 8-12 weeks, and your blood cholesterol levels have had a chance to normalise.
In one large study, men who slept less than 6 hours on most nights had higher LDL cholesterol, but women who slept the same amount had lower LDL. Men and women who snored during sleep had lower levels of HDL cholesterol. Sleep deprivation or staying up all night may make cholesterol levels go up, too.
Overeating sugar can raise your low-density lipoprotein (LDL) cholesterol levels, a risk factor for heart disease. LDL is responsible for the accumulation of cholesterol in your arteries. So if you're looking to keep your heart healthy, it's essential to limit your consumption of added sugars.