High cholesterol levels in the blood increase the risk of heart disease. A person can take steps to lower their cholesterol naturally. These include incorporating low sugar and low cholesterol meals into a well-balanced, nutritious diet. Show
A person’s diet can affect their cholesterol levels. By making some changes to what they eat, a person can help lower their cholesterol levels, particularly when they combine these dietary choices with other lifestyle adjustments and medications. This article discusses some of the negative effects of cholesterol and provides some recipes that may help with lowering cholesterol. Cholesterol is a fatty wax-like substance that the liver naturally produces. Despite its bad reputation, cholesterol actually serves several crucial functions in the body, such as helping with building cells and producing hormones. However, if a person’s cholesterol level becomes too high, it can cause potentially serious health issues. Too much cholesterol can clog the arteries, restricting or blocking the blood flow. When this occurs, it can lead to heart attack, stroke, and other complications. There are two forms of cholesterol: low-density lipoprotein (LDL) cholesterol and high-density lipoprotein (HDL) cholesterol. LDL cholesterol is the kind that people typically refer to as “bad” cholesterol. Although LDL plays an important role in the body, excessive levels can cause clogged arteries and increase a person’s risk of heart disease. HDL, which many people describe as “good” cholesterol, can help remove LDL cholesterol. A person’s body naturally produces both forms of cholesterol. A person’s diet can affect their cholesterol levels to some extent. Both the American Heart Association (AHA) and the Centers for Disease Control and Prevention (CDC) recommend eating a diet that primarily consists of the following types of foods:
A person should avoid eating certain types of foods, such as:
Sugar and cholesterolAn older 2014 meta-analysis of 39 trials examining the effects of added sugars on blood pressure and lipids concluded that a person’s sugar intake affects their cholesterol levels. The researchers found that higher sugar diets increased the levels of lipids — including cholesterol — in the body. Therefore, it is advisable that anyone watching their cholesterol levels discuss their sugar intake with a doctor. They should also consider their intake of dietary fats. It is important to note that no food type is inherently good or bad for a person as long as they consume certain foods in moderation as part of a balanced diet. Anyone with concerns about their cholesterol levels should speak with a doctor about getting a cholesterol test, known as a lipid profile. People looking to manage or lower their cholesterol can search online for suitable recipes. They can also try the recipes below. Avocado dipThis avocado dip uses simple ingredients, including:
To make the dip, a person needs to follow these steps:
This recipe contains:
Steamed green beans with garlicSteamed green beans are an easy side dish, making them a good source of vegetables. They are high in fiber and provide some protein. To make steamed green beans, a person needs:
A person can prepare steamed green beans as follows:
This quantity of green beans provides the following nutrition:
Apple slices and peanut butterA sliced apple with peanut butter as a dip or spread makes a fast, easy snack that may keep a person’s cholesterol levels within the required range. To make this snack, a person needs:
For this recipe, it is important to use a natural peanut butter, as these typically have less or no added sugar. Many brands of peanut butter contain added sugar, making them a less suitable choice for someone looking to manage their weight and cholesterol. To make apples and peanut butter, a person should:
The apple provides:
The peanut butter adds:
A person does not necessarily need to follow specialized recipes to notice changes in their cholesterol levels. Instead, they can likely make some simple changes to their favorite recipes. Some changes that may help include:
A suitable diet can have a positive effect on a person’s cholesterol levels. Such a diet will limit sugar and focus on fruits, vegetables, lean protein, liquid fats, and fiber. People can choose from a huge range of recipes that are both healthy and tasty. A person can also make simple substitutions when creating their favorite meals to help reduce their cholesterol levels. How can I lower my blood sugar and cholesterol quickly?Here are a few tips to effectively reduce high blood sugar and cholesterol levels:. Eat healthy fats. To reduce cholesterol levels, many people cut out sources of fat from their diets. ... . Reduce your intake of added. sugars. ... . Consume more vegetables. Increasing your intake of both. ... . Eat mostly whole, nutritious. foods.. What foods help lower blood sugar and cholesterol?These are some of the best foods to lower blood sugar and cholesterol and how to fit them into your diet:. Whole Grains. ... . Non-starchy vegetables. ... . Monounsaturated Fats. ... . Nuts and peanuts. ... . Fruit. ... . Fish. ... . Plant-Based Proteins.. What is the best diet for diabetes high blood pressure and high cholesterol?Choose foods low in salt and sugar. Eat plenty of fiber from fruits, vegetables, and whole grains like brown rice and oatmeal. Choose heart-healthy fats such as olive and canola oil, fatty fish, nuts, and avocados. If you drink alcohol, do it in moderation.
How long does it take to lower cholesterol and blood sugar?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.
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