Cholesterol is a waxy, fat-like substance that is found in all the cells in your body. While the word often carries a negative connotation, your body actually needs some cholesterol to make hormones, Vitamin D, and substances that help you digest foods. However, having too much cholesterol in your blood can lead to serious health complications that often develop without any warning signs.

The Different Types of Cholesterol

Cholesterol travels through the blood on proteins called lipoproteins. It is important to know the difference between the two main types:

• LDL (Low-Density Lipoprotein): Often called “bad” cholesterol. High levels of LDL lead to a buildup of cholesterol in your arteries.
• HDL (High-Density Lipoprotein): Often called “good” cholesterol. It carries cholesterol from other parts of your body back to your liver, which then removes the cholesterol from your body.

The Dangers of High Cholesterol

When you have high LDL cholesterol, it can combine with other substances in the blood to form plaque. This plaque sticks to the walls of your arteries—a process known as atherosclerosis.

The bad effects of this buildup include:

• Narrowed Arteries: As plaque builds up, it narrows the space for blood to flow, forcing the body to work harder to circulate oxygen.
• Blood Clots: Plaque can rupture, causing a blood clot to form on the spot. If the clot is large enough, it can block blood flow completely.
• Vascular Issues: High cholesterol doesn’t just affect the heart; it can affect arteries throughout the body, including those leading to the brain, legs, and kidneys.

Foods to Avoid (High-Cholesterol & Saturated Fats)

To manage your levels, it is vital to limit foods that are high in saturated and trans fats, as these cause the liver to produce more “bad” cholesterol:

• Processed Meats: Sausages, bacon, and bologna.
• Fatty Cuts of Meat: Ribeye steaks and untrimmed pork.
• Organ Meats: Such as liver and kidneys.
• Full-Fat Dairy: Butter, heavy cream, and whole-milk cheeses.
• Tropical Oils: Palm oil and coconut oil, which are high in saturated fats.

Smart Swaps: Alternative Foods to Eat

Choosing the right foods can help lower your LDL and increase your HDL naturally:

• Healthy Fats: Swap butter for olive oil, avocado oil, or nut-based spreads.
• Soluble Fiber: Eat more oats, barley, beans, and lentils. Soluble fiber can reduce the absorption of cholesterol into your bloodstream.
• Omega-3 Rich Foods: Incorporate walnuts, flaxseeds, and fatty fish.
• Fruits and Vegetables: Pears, apples, and okra are particularly good at helping lower cholesterol levels.
• Soy Protein: Substituting soy protein (like tofu or soy milk) for animal protein can help lower LDL levels.

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