We all want to be happy, healthy and fit.
This is why it’s super important that we keep on top of our health. One thing that many people suffer with is high cholesterol, which occurs when there’s too much cholesterol in the blood.
Cholesterol is a waxy fat produced in the liver and it’s found in a number of foods. Lots of people can experience high cholesterol from time to time, but there are things you can do to lower it.
One of these things include mixing up your diet. By making some simple changes, you can make a big difference to your health, and a dietitian has recently shared three easy ways to better your lifestyle.
Ashley Reaver is dedictaed to helping people lower their cholesterol, and she recently offered some super handy tips in a TikTok video. Here’s all you need to know.
Look at your meat intake
Ashley said dietary cholesterol is something that “really doesn’t have a big impact” but, if you eat a lot of meat, that small impact can “add up”. According to her, looking at all meat intake is important.
Generally, people with high levels of cholesterol are advised to limit their intake of red and processed meat, and opt for lean cuts instead.
It’s recommended to limit your red meat servings to one to two portions a week, or three ounces per week if you have high cholesterol or heart disease.
It’s best to eat lean cuts such as beef round, sirloin or tenderloin. As well as this, it’s wise to cut all the visible fat off the meat too.
Reduce consumption of saturated fat
Meat also contains saturated fat, and she noted this has a “big impact” on your cholesterol. Saturated fats are the type that cause blood cholesterol to rise.
It’s found in many different foods, especially animal foods such as meat, butter and dairy products. If you need to lower your cholesterol, the American Heart Association recommends reducing saturated fat to less than 6% of total daily calories.
To put this into perspective, for someone eating 2,000 calories a day, this works out at around 11 to 13 grams of saturated fat.
Look at your carb intake
Ashley says carbohydrates are really important for helping your body “rid” excess levels of cholesterol. But it’s vital to know that some carbohydrates are better than others.
Some types like whole grains, fruits, vegetables and legumes can help lower cholesterol. But the quality of the carbohydrates you eat is important, so it’s best to seek medical advice before making dietary changes.
Those which contain 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 high cholesterol
High cholesterol is caused by factors such as fatty food, lack of exercise, being overweight, smoking and drinking alcohol. It’s when there’s an excess of the fatty substance in your blood, and it’s something that can also be hereditary.
As there are usually no symptoms, a blood test is required for diagnosis. Cholesterol can be lowered by eating healthy foods, but some people may need medication.
People are also advised to incorporate more oily fish, olive oil, whole grains, nuts and seeds and fruits and vegetables into their diet.
If you’re looking to reduce your cholesterol levels, it’s recommended to cut down on processed foods and meats, butter, cream, hard cheeses and cakes and biscuits.
Other beneficial actions include increasing physical activity, reducing alcohol intake and giving up smoking. If you have concerns about your cholesterol levels, it’s crucial to seek advice from your GP.