According to the World Heart Federation, high cholesterol causes 4.4 million deaths each year, accounting for 78 percent of all deaths. Cholesterol is essential for the body. It helps the body produce hormones, vitamin D, and substances that help digest food. However, when bad cholesterol builds up, it can form plaque in the blood, increasing the risk of heart attack and stroke. Bad cholesterol, also known as LDL or low-density lipoprotein, can lead to dangerous conditions.
London-based Dr. Sermed shared a video on Instagram. In it, he explains that some people immediately start dieting to reduce high cholesterol. However, instead of reducing cholesterol, crash diets can cause the body to react adversely. Therefore, start consuming cholesterol-lowering foods gradually, rather than all at once.
Dieting to lower cholesterol
Because when your body is starved, the liver may produce more cholesterol, which is essential for maintaining cell memory integrity and hormonal balance during dieting. Furthermore, diets that you shouldn’t follow for long periods of time can lower your basal metabolic rate and cause a “rebound” effect, worsening your lipid profile.
How to Lower High Cholesterol
Reduce trans fat intake – Eliminate trans fat margarine, fried foods, biscuits, cakes, and pastries. These contain hydrogenated or partially hydrogenated vegetable oils, which increase bad cholesterol and decrease good cholesterol (HDL).
Eat fish or omega-3 supplements – Eat fatty fish to lower cholesterol. Take supplements rich in omega-3 fatty acids. This will improve HDL and keep triglycerides under control.
Eat more fiber – Include fiber-rich foods in your diet as much as possible. You should consume 30 grams of fiber daily. This binds to cholesterol-rich bile acids in the intestine, allowing them to be excreted from the body instead of being absorbed.
