We all aspire to be happy, healthy and in good shape.
That’s why it’s crucial to stay on top of our health. High cholesterol is a common issue many people grapple with.
It happens when there’s an excess of cholesterol in the blood. Cholesterol is a waxy fat produced by the liver and found in various foods.
While high cholesterol can affect many people occasionally, there are steps you can take to reduce it. One such step is altering your diet.
Simple changes can make a significant difference to your health. Recently, a dietitian shared three straightforward ways to improve your lifestyle.
Ashley Reaver is committed to helping people lower their cholesterol and recently offered some invaluable tips in a TikTok video. Here’s what you need to know.
Consider your meat consumption
According to Ashley, dietary cholesterol “really doesn’t have a big impact”, but if you consume a lot of meat, that small impact can “add up”. She emphasises the importance of evaluating all meat intake.
Typically, those with high cholesterol levels are advised to limit their consumption of red and processed meat, choosing lean cuts instead. If you have high cholesterol or heart disease, it’s suggested to restrict your red meat servings to one to two portions a week, or three ounces per week.
Opt for lean cuts like beef round, sirloin or tenderloin. Additionally, it’s wise to trim all visible fat off the meat.
Cut down on saturated fat consumption
Meat, which is known to contain saturated fat, can have a “big impact” on your cholesterol levels, according to the health expert. Saturated fats are the type that cause blood cholesterol to rise and are found in many different foods, especially animal products such as meat, butter and dairy.
If you’re looking to lower your cholesterol, the American Heart Association suggests reducing saturated fat to less than 6% of total daily calories. To give you an idea, for someone consuming 2,000 calories a day, this equates to around 11 to 13 grams of saturated fat.
Think about your carbs
Carbohydrates play a crucial role in helping your body “rid” excess levels of cholesterol, says Ashley. However, it’s important to note that not all carbohydrates are created equal.
Some types, like whole grains, fruits, vegetables and legumes, can help lower cholesterol. But the quality of the carbohydrates you consume matters, so it’s advisable to seek medical advice before making dietary changes.
Foods containing soluble fibre can help reduce the amount of cholesterol absorbed into the bloodstream. Examples of such foods include brown rice, quinoa and farro.
What you need to know about cholesterol
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.
Given that there are typically no symptoms, a blood test is necessary for diagnosis. While healthy eating can help lower cholesterol, some people may require medication.
It’s suggested to include more oily fish, olive oil, whole grains, nuts and seeds and fruits and vegetables in your diet. If you’re aiming to lower your cholesterol levels, it’s advised to reduce consumption of processed foods and meats, butter, cream, hard cheeses and cakes and biscuits.
Other beneficial steps include increasing physical activity, cutting down on alcohol and quitting smoking. If you have worries about your cholesterol levels, it’s vital to consult your GP.