High cholesterol may seem harmless because there are no signs or symptoms, but this condition can be dangerous if left unchecked.
According to the Centers for Disease Control, up to 38% of Americans have high cholesterol levels, which puts them at risk for heart disease and stroke. Although some people inherit high cholesterol, this is often the result of lifestyle choices.
Smoking, alcohol consumption, poor diet and sedentary lifestyle increase the risk of high cholesterol. Acting and changing your habits is often the first way to protect yourself to lower your cholesterol naturally. If lifestyle changes do not lower cholesterol enough, your doctor may prescribe medication to keep it in a safe area.
It is easy to understand how to stop smoking, drink less alcohol, and get up and move (but in reality it can be difficult to do so). One of the most confusing changes in life is changing your eating habits. With dietary myths and ever-changing research, you may not know where to start when it comes to lowering your cholesterol with your diet.
Fortunately, the first meal of the day can help you lower your cholesterol. Dietitians recommend If you have high cholesterol, avoid these four worst morning habits. Keep learning to learn more, and to continue eating a healthy diet, if your family has high cholesterol, don’t miss out on these eating habits that you need to follow.
You get out of bed, throw on your clothes, and run out the door. Who has time to do something in the morning, not to mention eat it? Skipping breakfast raises cholesterol levels, not craving breakfast.
“Eating breakfast lowers total and LDL cholesterol (our bad cholesterol)” Catherine Piper RDN, LD, NBC-HWC The Age Defying Dietitian. In a meta-analysis in 2020, researchers found that people who skipped breakfast had an average LDL cholesterol level of 9.24 mg / dL higher than those who started the day with a meal.
And no – coffee is not considered breakfast. Patricia Wheels, MS, RDN, If you don’t like the idea of the first big meal in the morning, they suggest you drink small snacks with coffee, such as yogurt parfait or oatmeal at night.
If carbohydrates are stealing breakfast, you may be losing the protein you need: protein.
“Stabilizing your blood sugar will keep you full for longer, prevent random and evening meals, and support healthy cholesterol by nourishing your adrenal glands and thyroid hormones,” he says. Lacey Dunn, MS, RD, LD, CPTauthor Women’s Handbook of Hormonal Harmony and owner of Nourish Well Nutrition.
Traditional breakfasts are usually high in carbohydrates: toast, oatmeal, pancakes, fruit, yogurt, waffles … but there are plenty of options for one or two protein shakes.
Add eggs or egg whites to the toast, mix collagen powder in your coffee, sprinkle protein powder on the oats, or whip the turkey to raise healthy cholesterol levels, Dunn encourages.
“Choosing a breakfast rich in refined carbohydrates is one of the worst things you can do for cholesterol and one of the easiest pitfalls, as many popular breakfasts fit this law,” he says. Sharon Puello, MA, RD, CDN, CDCES.
A diet rich in refined carbohydrates will increase your triglycerides and small LDL particles in your blood, both of which increase your risk of heart disease, Puello explains.
Starting in the morning with sugary cereals, donuts, pastries, pancakes, slingshots or any other refined carbohydrates has a significant impact on the risk of heart disease. Researchers have found that more than one or two servings of carbohydrates per day increase the risk of coronary heart disease by 10 to 20 percent. However, adding one or two servings of whole grains reduces the risk equally.
Choose whole grains and fruits over refined carbohydrates, and add a healthy portion of protein and fat to your breakfast.
While breakfast meats like bacon and sausage are sometimes good, they shouldn’t make your breakfast on a daily basis.
Processed meat is high in sodium and saturated fat, which raises your blood pressure and cholesterol and increases your risk of some cancers. Lisa Andrews, MEd, RD, LD Owner of Sound Bites Nutrition.
The choice of processed plant-based meat is not a decision. Many plant-based meat alternatives, like their meat counterparts, are high in saturated fat and sodium.
To enjoy these foods without raising your cholesterol, keep track of portion sizes and try to eat them only once or twice a month, not weekly.