8 hours Ago By Katie-Ann Gupwell, Ravi Meah
It's natural for everyone to strive for happiness, health , and fitness. That's precisely why keeping tabs on our health is so important, especially when most people experience this common issue. High cholesterol occurs when there's too much of it in the bloodstream.
Cholesterol is a waxy substance made by the liver and also found in certain foods. Although high cholesterol can be a periodic issue for many, there are measures to manage it — and one method is as simple as watching what your put in your mouth. Small dietary tweaks can have a profound impact on your wellbeing.
With this in mind, a California-based dietitian recently revealed three easy ways to enhance your lifestyle. Ashley Reaver, who runs her TikTok channel Lower Cholesterol Naturally, is dedicated to aiding individuals in lowering their cholesterol and has shared some priceless advice in a TikTok video. Here's what she said.
Ashley pointed out that dietary cholesterol "really doesn't have a big impact", but heavy meat consumption means those small impacts can "add up". She underscored the need to assess your entire meat consumption. People with high cholesterol are often advised to reduce their intake of red and processed meats, opting for leaner cuts instead.
For those with high cholesterol or heart disease, it's recommended to limit red meat to one or two servings weekly, or three ounces per week. Choose lean cuts such as beef round, sirloin, or tenderloin. It's also smart to trim any visible fat from the meat.
Meat, known for its saturated fat content, can significantly impact your cholesterol levels, according to Ashley. Saturated fats, which are found in many foods — particularly animal products like meat, butter, and dairy — cause blood cholesterol to rise. If you aim to lower your cholesterol, the American Heart Association recommends reducing saturated fat to less than 6% of total daily calories.
For context, for someone consuming 2,000 calories a day, this equates to about 11 to 13g of saturated fat. Carbohydrates play an essential role in helping your body eliminate excess cholesterol levels, according to Ashley. However, it's crucial to understand that not all carbohydrates are the same.
Some types, such as whole grains, fruits, vegetables, and legumes, can help lower cholesterol. But the quality of the carbohydrates you consume is important, so it's advisable to seek medical advice before making dietary changes. Foods containing soluble fiber can help reduce the amount of cholesterol absorbed into your bloodstream.
Examples of these foods include brown rice, quinoa, and farro. High cholesterol can be caused by various factors such as fatty food, lack of exercise, being overweight, smoking, and drinking alcohol. It occurs when there's an excess of the fatty substance in your blood, and it can also be hereditary.
Diagnosis of this typically symptomless condition requires a blood test. While a balanced diet can aid in reducing cholesterol, medication may be necessary for some individuals. Incorporating more oily fish, olive oil, whole grains, nuts and seeds, and fruits and vegetables into your meals is recommended.
If you're targeting to decrease your cholesterol levels, it's suggested to cut back on processed foods and meats, butter, cream, hard cheeses, cakes, and other sweet treats. Other helpful measures include boosting physical activity, moderating alcohol intake, and giving up smoking. If you're concerned about your cholesterol levels, it's crucial to seek advice from your doctor.
.
