Cholesterol – food tips for lowering

Cholesterol – food tips for lowering

Here are some foods to avoid if you’re looking to manage high cholesterol levels:

1. Saturated fats: Red meat, fatty cuts of pork, poultry with skin, butter, cheese, and full-fat dairy products.
2. Trans fats: Processed foods like cakes, cookies, pastries, and fried foods.
3. High-fat dairy: Whole milk, cream, ice cream, and full-fat yogurt.
4. Processed meats: Sausages, hot dogs, bacon, and deli meats.
5. Baked goods: Pastries, croissants, muffins, and doughnuts.
6. Fast food: Burgers, fries, fried chicken, and other high-fat, high-calorie items.
7. Coconut oil and palm oil: While touted as healthier alternatives, they are high in saturated fats.
8. Packaged snacks: Chips, crackers, and snack mixes often contain unhealthy fats and high sodium levels.
9. Egg yolks: Limit consumption or opt for egg whites instead.
10. Shellfish: Shrimp, lobster, and crab can be high in cholesterol, so consume them in moderation.

Here are some foods that can help lower cholesterol levels:

1. Oats and whole grains: They contain soluble fiber, which helps reduce LDL (“bad”) cholesterol.
2. Fatty fish: Salmon, mackerel, trout, and sardines are rich in omega-3 fatty acids, which can lower triglycerides and increase HDL (“good”) cholesterol.
3. Nuts: Almonds, walnuts, pistachios, and other nuts are high in monounsaturated fats and fiber, which can improve cholesterol levels.
4. Fruits and vegetables: Apples, oranges, berries, broccoli, spinach, and kale are rich in antioxidants, fiber, and plant sterols, which can help lower cholesterol.
5. Legumes: Beans, lentils, and chickpeas are excellent sources of soluble fiber and protein, which can help lower LDL cholesterol.
6. Avocados: They are rich in monounsaturated fats and can help increase HDL cholesterol levels while lowering LDL cholesterol.
7. Olive oil: Extra virgin olive oil is high in monounsaturated fats and antioxidants, which can improve cholesterol levels and reduce inflammation.
8. Garlic: It may help lower cholesterol and prevent plaque buildup in arteries.
9. Green tea: It contains antioxidants called catechins, which may help improve cholesterol levels.
10. Dark chocolate: In moderation, dark chocolate (with at least 70% cocoa content) can improve cholesterol levels due to its antioxidants.

“The greatest wealth is Health.”

 

 

 

 

Cholesterol

From Wikipedia, the free encyclopedia

Jump to navigation Jump to search

Cholesterol
Chemical structure of cholesterol
Ball-and-stick model of cholesterol
Names
IUPAC name

(3β)-cholest-5-en-3-ol
Systematic IUPAC name

(3S,8S,9S,10R,13R,14S,17R)-10,13-dimethyl-17-[(2R)-6-methylheptan-2-yl]-2,3,4,7,8,9,11,12,14,15,16,17-dodecahydro-1H-cyclopenta[a]phenanthren-3-ol
Other names

Cholesterin, Cholesteryl alcohol[1]
Identifiers
3D model (JSmol)
ChEBI
ChEMBL
ChemSpider
ECHA InfoCard 100.000.321
KEGG
UNII
Properties
C27H46O
Molar mass 386.65 g/mol
Appearance white crystalline powder[2]
Density 1.052 g/cm3
Melting point 148 to 150 °C (298 to 302 °F; 421 to 423 K) [2]
Boiling point 360 °C (680 °F; 633 K) (decomposes)
1.8 mg/L (30 °C)[3]
Solubility soluble in acetone, benzene, chloroform, ethanol, ether, hexane, isopropyl myristate, methanol
-284.2·10−6 cm3/mol
Hazards
Flash point 209.3 ±12.4 °C [1]
Except where otherwise noted, data are given for materials in their standard state (at 25 °C [77 °F], 100 kPa).
☑ verify (what is ☑☒ ?)
Infobox references

Cholesterol (from the Ancient Greek chole- (bile) and stereos (solid), followed by the chemical suffix -ol for an alcohol) is an organic molecule. It is a sterol (or modified steroid),[4] a type of lipid. Cholesterol is biosynthesized by all animal cells and is an essential structural component of animal cell membranes.

Cholesterol also serves as a precursor for the biosynthesis of steroid hormones, bile acid[5] and vitamin D. Cholesterol is the principal sterol synthesized by all animals. In vertebrates, hepatic cells typically produce the greatest amounts. It is absent among prokaryotes (bacteria and archaea), although there are some exceptions, such as Mycoplasma, which require cholesterol for growth.[6]

François Poulletier de la Salle first identified cholesterol in solid form in gallstones in 1769. However, it was not until 1815 that chemist Michel Eugène Chevreul named the compound “cholesterine”.[7][8]

 

 

Our bella vista, personal trainers take a lifestyle to approach to helping our clients enjoy better health and fitness. With over 25 years of personal training experience in the hills district we are some of the most experienced personal trainers in our industry and have helped numerous people look, feel and function better for sports and life!

We have trained international level athletes and 70 year old nannas and know that a scientific approach to training can be tailored for anyone wanting to improve any aspect of their health and fitness.

We do not promote quick fix strategies or products and encourage our clients to take a holistic – long term approach to achieving their goals. This means looking at exercise, nutrition, motivation and lifestyle change.

Too many people get sucked into the empty promises of “quick fix” products and programs in the fitness industry. We promote good health, fitness and lifestyle and have attained amazing results in doing so.

We are helping people in bella vista, baulkham hills, norwest, caste hill, glenhaven, glenwood, kellyville, kellyville ridge, the ponds, beaumont hills, kings park, schofields, kenthurst, dural, rouse hill, annangrove, galston and even have clients coming form outside the hills district and Sydney to our Lexington Road service.


next

Cholesterol – food tips for lowering

Here are some foods to avoid if you’re looking to manage high cholesterol levels: 1. Saturated fats: Red meat, fatty…

November 12, 2019

  • other posts

Embrace nature – not another device for best health and wellness

In a world consumed by the latest health and fitness trends, from biohacking to data-driven workouts, it’s easy to forget…

April 16, 2024


The last 4 doctors you’ll ever need

The Four Doctors principle by my favourite holistic health teacher Paul Chek emphasizes a approach to health, recognizing four key…

April 9, 2024



get started

* indicates required fields

This field is for validation purposes and should be left unchanged.