Cholesterol is a waxy, fat-like substance that is found in all cells in our body. It plays an important role in the production of hormones, vitamin D, and digestive enzymes. Cholesterol is also used to build and maintain cell membranes and to insulate nerve fibers.
Cholesterol is produced naturally in the liver, but it can also be found in animal-based foods such as meat, poultry, fish, and dairy products. When we consume foods high in cholesterol, our liver reduces its own production to maintain a balance.
Reducing the risk of heart disease, stroke, and other health problems requires the prevention of high cholesterol levels. Here are seven natural ways to prevent high cholesterol.
- Increase fiber intake: Foods high in fiber, such as oatmeal, barley, fruits, and vegetables, can help lower cholesterol levels.
- Choose lean proteins: Opt for skinless poultry, fish, and legumes instead of high-fat meats.
- Limit saturated and trans fats: Foods high in saturated and trans fats, such as fatty meats, full-fat dairy products, and baked goods, should be limited.
- Incorporate healthy fats: Include foods high in unsaturated fats, such as nuts, seeds, avocado, and olive oil, in your diet.
- Reduce sodium intake: High sodium intake can increase blood pressure and lead to heart disease, so it’s important to limit salt in your diet.
- Avoid sugar and refined carbohydrates: Foods high in sugar and refined carbohydrates, such as candy, soda, and white bread, can contribute to weight gain and heart disease.
- Eat plenty of fruits and vegetables: Fruits and vegetables are low in calories, high in fiber, and provide essential vitamins and minerals that support heart health.
A healthcare provider may prescribe medication to help manage cholesterol levels if lifestyle changes are not enough to lower them. It is crucial to collaborate with a healthcare provider in developing a personalized plan to prevent high cholesterol and maintain good heart health.
