Happy #WellnessWednesday! Today we are back learning about High cholesterol. Cholesterol is a fatty substance known as a lipid. It’s vital for the normal functioning of the body. Cell membranes, hormones and vitamin D are created by your body using cholesterol.
There are two main sources of the cholesterol in your blood:
cholesterol in the food you eat
cholesterol produced by your liver
Having an excessively high level of lipids in your blood (hyperlipidemia) can influence your health.
Lipoproteins are particles made from fat and protein. They carry cholesterol and triglycerides, another type of lipid, through your bloodstream. The two major forms of lipoprotein are low-density lipoprotein (LDL) and high-density lipoprotein (HDL).
Low-density lipoprotein (LDL). LDL, the “bad” cholesterol, transports cholesterol particles throughout your body. LDL cholesterol builds up in the walls of your arteries, making them hard and narrow.
High-density lipoprotein (HDL). HDL, the “good” cholesterol, picks up excess cholesterol and takes it back to your liver.
Eating to many foods that are high in cholesterol, saturated fats and trans fats
Genetics (Certain genes instruct your body on how to process cholesterol and fats. If your parents have high cholesterol, you may be at a greater risk of having it too.)
Poor diet. Eating too much saturated fat or trans fats can result in unhealthy cholesterol levels. Saturated fats are found in fatty cuts of meat and full-fat dairy products. Trans fats are often found in packaged snacks or desserts.
Obesity. Having a body mass index (BMI) of 30 or greater puts you at risk of high cholesterol.
Lack of exercise. Exercise helps boost your body’s HDL, the “good,” cholesterol.
Smoking. Cigarette smoking may lower your level of HDL, the “good,” cholesterol.
Alcohol. Drinking too much alcohol can increase your total cholesterol level.
Known as the “silent condition”, it typically doesn’t cause any symptoms.
High cholesterol can cause a dangerous accumulation of cholesterol and other deposits on the walls of your arteries.
Complications that can occur include chest pain, heart attack and stroke.
Eat a low salt diet that includes fruits, vegetables, and whole grains
Exercise regularly (30 min- 1 hour)
Drink in moderation
Juice for High Cholesterol:
Green tea filled with antioxidants and yumminess the compounds help to lower bad LDL
Oat Drinks filled with beta-glucans, which create gel like substance in the gut
Tomatoes are rich in a compound called lycopene, which may improve lipid levels and reduce “bad” LDL cholesterol.
Soy Smoothie: Soy Milk or Oat Milk 1 Cup
1 banana/ 1 handful of grapes or prunes/ 1 slice of mango or melon/ 2 small plums/ 1 cup of kale or Swiss chard/ 2/3 cup pumpkin puree
2 green apples /3 celery stalks/ 2 bell peppers/ 1 slice lemon
1 handful of spinach/ ½ bunch parsley/ 4 medium carrots/ ½ inch ginger/ 1 garlic clove/ 1 red apple
Herbs for High Cholesterol:
Garlic. May lower blood levels of total cholesterol by a few percentage points, but only in the short term.
Whey Protein. You can get this milk-based protein from dairy products. You can take it as a supplement, too, typically in a powder form that you can add to drinks or soft foods.
Ginseng. Used in various Asian medicines it can support healthy levels of both bad and good cholesterol.
Hawthorn. A shrub related to roses. Its berries, flowers and leaves have all been used to improve heart health.
Fenugreek. Used for centuries in Asia to improve digestion. Regular consumption of seeds can help lower levels of bad LDL cholesterol.
Omega-3. Fatty acids can be found in a range of fish and fish oils have been shown to help reduce people’s risk of heart disease and heart attacks.
Drinks to Avoid:
Coffees or teas with added cream, whipped cream, high fat milk or creamer
Drinks or smoothies with coconut or palm oils
Pressed coconut drinks
Ice cream-based drinks
High fat milk products
Disclaimer: These are remedies that have been associated with healthier cholesterol levels over time. They are not a replacement for medications. Do not cease taking any medications you’re prescribed without consulting your physician.