For decades, studies have shown that diet and cholesterol affect heart health, but recent research suggests the relationship may be more complicated than previously thought.
Cholesterol is a fat-like substance that circulates in the bloodstream in the form of high-density lipoproteins (HDL) and low-density lipoproteins (LDL).
- HDL: It is known as “good cholesterol” because it picks up cholesterol and returns it to the liver for disposal.
- LDL: It carries cholesterol to parts of the body that need it. If there’s too much cholesterol in your bloodstream, it can stick to the walls of your arteries and eventually clog them, which is why it’s sometimes called “bad cholesterol.”
The liver makes all the cholesterol we need, but we also get a lot of cholesterol from the food we eat.
Generally, high HDL levels and low LDL levels reduce the risk of heart disease.
When arteries are narrowed or blocked, blood may be reduced to the following:
This can result in the following:
To learn more about the relationship between cholesterol levels and heart disease, read on.
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Foods that are high in cholesterol often also contain high amounts of saturated fats.
Conflicting studies
But heart disease risk is more complicated than controlling cholesterol levels. Specifically, a 2019 study found that
Another 2019 study suggested the evidence relating to processed red meat consumption and a reduced risk of heart disease was low.
It is important to note that this is a meta-analysis of observational cohort studies and can only find associations, not causation. Few randomized controlled studies have been conducted.
More research is needed on cholesterol, especially dietary cholesterol. Still, it’s clear that diet plays an important role in heart health and overall health.
Trans fats
Trans fatty acids are
Meat and dairy products contain naturally occurring trans fats, which are produced during the partial hydrogenation of vegetable fats, and were previously found in many types of processed foods through the addition of partially hydrogenated oils (PHOs).
Trans fats have no nutritional value and are found in many types of processed foods.
Food and Drug Administration
In the meantime, try to avoid foods that have PHOs or trans fats on the label.
Saturated fat
Saturated fatty acids are
Foods that contain saturated fats include:
- Sweet treats and pastries, such as:
- Red, fatty and highly processed meats
- Shortening, lard, beef tallow
- Many fried foods
- Full fat dairy products, such as:
These high-cholesterol foods, along with processed and fast foods, can contribute to weight gain and obesity.
Being overweight or obese increases the risk of heart disease and other health conditions.
Healthier Choices
It’s important to note that balanced eating habits, not just individual nutrient choices, can help reduce your risk of heart disease.
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- Whole grain foods, such as:
- brown rice
- Whole Wheat Pasta
- Whole-grain bread
- Variety of fruits and vegetables
- Fat-free, low-fat, or plant-based dairy
- Skinless chicken and lean meat
- Fatty fish, such as:
- salmon
- trout
- Albacore tuna
- sardine
- Plant-based protein sources include:
- Nuts and seeds
- Tofu
- Beans, peas, lentils
- Quinoa
- Non-tropical vegetable oils (e.g. olive oil)
If you eat red meat, choose meat that is labeled “loin” or “round.”
High cholesterol is one of the risk factors for heart disease.
- High blood pressure
- Diabetes and prediabetes
- Being overweight or obese
- smoking
- Family history of heart disease
- metabolic syndrome
- Chronic kidney disease
- Chronic inflammatory diseases, such as:
- Rheumatoid arthritis
- psoriasis
- HIV or AIDS
- History of preeclampsia or early menopause
- Higher than normal laboratory values such as triglycerides and ankle-brachial blood pressure index
Your chances of developing heart disease increase with each risk factor you have. Some of these are outside of your control, like age and family history, while others are within your control, like diet, exercise and physical activity.
Here are some things you can do to lower your risk of developing heart disease.
- Pay attention to your weight: Being overweight increases your LDL levels and also puts strain on your heart.
- Get active: Exercise can help control your weight and improve your blood cholesterol levels.
- Eat Right: Choose a diet high in vegetables, fruits, and whole grains. Choose lean meats, skinless poultry, and oily fish over red and processed meats. Avoid trans fats completely. Choose non-tropical vegetable oils and avoid the following:
- margarine
- lard
- Solid shortening
- Avoid smoking or try a smoking cessation program. If you currently smoke, talk to your doctor about a smoking cessation program.
- Get a yearly health check: If you have a family history of heart disease, it’s important to have annual health checks. The earlier you realize you’re at risk, the earlier you can take action to prevent heart disease.
High levels of low-density lipoprotein (LDL cholesterol) and low levels of high-density lipoprotein (HDL cholesterol) increase your risk of heart disease. HDL is often called “good” cholesterol and LDL is often called “bad” cholesterol.
Some risk factors, such as genetics and age, cannot be controlled, but some factors, such as diet, exercise and avoiding smoking, can be controlled to reduce your risk.
If left untreated, heart disease can lead to a variety of complications, including:
- Heart damage due to lack of oxygen
- arrhythmia
- stroke
- heart attack
- heart failure
You should work closely with your doctor to monitor your condition. If you need medication to control high blood pressure, cholesterol, diabetes, or other problems, take it as directed. Tell your doctor about any new symptoms.
Combined with healthy lifestyle changes, this can help improve your overall outlook.
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