According to popular notions, cholesterol in the body is synonymous with heart disease and disease. However, this is not the case in the true sense of the term. On the contrary, the presence of cholesterol in the body is normal, in the right amount, and even beneficial.
Cholesterol is found in every cell of the body and aids in digestion, vitamin D synthesis, and hormone production. The human body can produce cholesterol but also absorb it from food.
With the Smart Scale from HealthifyPRO 2.0, measuring the percentage of what makes up your body mass becomes possible. Since the main cause of high blood cholesterol is obesity and an unhealthy lifestyle, the smart scale makes it easy for HealthifyPRO 2.0’s highly qualified trainers and nutritionists to customize a fitness and diet plan based on your needs. As a result, it can help you control your cholesterol levels and lead a healthy life.
There are two types of cholesterol, HDL or high-density lipoproteins and LDL or low-density lipoproteins.
Read more: HDL Cholesterol – Boost ‘Good’ Cholesterol Levels
Read more: LDL Cholesterol – What It Is and How to Lower It
When the cholesterol concentration is higher than normal, this is a cause for concern. There are multiple ways to balance cholesterol levels, and eating fish is one of them. Regular consumption of fish is associated with a reduced incidence of heart disease and depression.
This article discusses cholesterol and how eating fish can help balance high cholesterol levels. For vegans, HealthifyPRO 2.0 has certified nutritionists who can provide the best vegetarian alternatives to fish.
What is cholesterol?
Cholesterol is a waxy, fat-like substance found in the body. It is oily in nature and does not mix with blood. Instead, it is found in the body in lipoproteins. Lipoproteins are water-soluble protein that combine with fats to help transport them using the bloodstream.
There are two types of lipoproteins.
- LDL or low-density lipoprotein, which is often called the “bad cholesterol.”
- and HDL or high-density lipoprotein, known as the “good cholesterol.”
- A cholesterol level of less than 200 mg/dL (milligrams per deciliter) is the ideal reading for a healthy adult.
- A reading between 200-239 mg/dL is considered borderline high, and a reading above 240 mg/dL is considered high.
- Ideally, LDL levels should be less than 100 mg/dL, and HDL levels should be 60 mg/dL or higher.
- It is considered high cholesterol when LDL increases to 160 mg/dL.
Health problems caused by high cholesterol
High cholesterol levels cause plaque to be deposited around the arteries, narrowing the lumen (opening of blood vessels) and raising blood pressure, leading to health problems such as high blood pressure.
There may also be a chance of the plaque rupturing, leading to the formation of blood clots. A large enough blood clot can completely stop blood flow.
If the blockage is in the blood vessels that supply blood to the heart, it can cause chest pain or a heart attack. In addition, plaque buildup in other blood vessels can lead to problems such as coronary artery disease (coronary artery disease, carotid artery disease, stroke, and peripheral artery disease.
Causes of high cholesterol
Eating different types, quality, and quantity of fats together affects cholesterol levels. The surest way to manage these levels is by reducing the intake of saturated fats and trans fats in the diet. Based on the type of fat, it is always a good idea to label food products to get a clear picture of what to avoid.
- Foods containing cholesterol are derived from animals and include meat and cheese.
- Saturated fats are found in baked goods, chocolate, dairy products, and fried foods
- Trans fats are found in fried and processed foods.
Excess weight or obesity leads to high levels of LDL in the blood. Another factor that can contribute to high cholesterol levels is genetics. People who inherit high cholesterol have incredibly high levels of LDL.
Conditions such as diabetes and liver problems Polycystic ovary syndromePregnancy, an underactive thyroid gland and some medications may also increase cholesterol levels.
Eat fish to control cholesterol levels
Fish does not contain saturated fat, which makes it easily soluble for people with high blood cholesterol. The omega-3s in oily fish help break down cholesterol and prevent plaque from being deposited along the lining of your arteries.
The American Heart Association (AHA) recommends that people with high cholesterol eat 8 ounces (226 grams) of non-fried seafood and fish. They state that eating one serving per week of fish such as salmon is healthiest. Wild caught fish are more nutritious than other fish.
Fish is also full of protein and can help in your weight loss journey. The best fish to eat are lean fish like salmon and mackerel. Alternatives to expensive foreign fish are Rohu, Surmai, Katla and Hilsa.
The nutritional value of this fish is as follows:
Salmon:
Read more: Salmon: Benefits, Nutritional Value and Recipes
amount for each service
- Calories – 166
- Total Fat – 6.72 g
- Cholesterol- 51 mg
- Total carbohydrates – 0 grams
- Protein- 24.52 g
mackerel:
amount for each service
- Calories – 95
- Total Fat – 5.31 grams
- Cholesterol – 36 mg
- Total carbohydrates – 0 grams
- Protein – 10.95 g
Rohu:
amount for each service
- Calories: 97
- Protein (g): 17
- Carbohydrates (g): 4
- Fat (g): 1
Surmai:
amount for each service
- Calories – 199
- Total fat – 8.9 grams
- Total carbohydrates – 3.6 grams
- Protein – 25.3 grams
Katla:
amount for each service
- Calories: 111
- Fat: 2 grams
- Carbohydrates: 3 g
- Protein: 19 grams
Helsa:
amount for each service
- Calories – 1088
- Fat – 19.4 g
- carbohydrates – 0 g
- Protein – 21.8 g
Fish is also rich in vitamins D, B12 and B6. These vitamins are essential for heart health and prevent arrhythmias. In addition, the omega-3s found in fish help prevent blood clots in the blood vessels and help lower high blood pressure. It also reduces the risk of brain damage and dementia.
What fish should be avoided?
There is no doubt that seafood is very beneficial for high cholesterol, but one must be aware that some seafood such as oysters, lobsters, crabs, and shrimp may cause high blood cholesterol if consumed regularly or in amounts higher than recommended.
Another seafood that should be avoided is squid. One serving of squid gives a cholesterol content that is much higher than the recommended daily cholesterol intake.
Squid is the most harmful seafood for people with high blood cholesterol levels. One serving provides 169% (509 grams) of cholesterol levels above the recommended daily value. Therefore, it significantly raises LDL levels. As a result, it increases the risk of heart disease, diabetes, and blood lipid levels.
Vegetarian alternatives to fish
Some alternative foods for vegans can include foods like apples and pears. It is also said that oatmeal is very beneficial for lowering cholesterol levels. Due to the high fiber content present in oatmeal, it helps reduce cholesterol levels in the blood.
You can also try beans and legumes as other foods. These foods raise HDL levels and lower LDL, making them suitable for controlling cholesterol. However, vegan diets also put you at risk for iron deficiency, which you can get from certain grains like kidney beans and kidney beans.
Vegetarian diets are also lacking in vitamin B12, which the National Institutes of Health recommends taking in supplements.
HealthifyPRO 2.0 offers unlimited consultations with in-house nutritionists who can help create a user’s diet plan, personalizing based on allergies and other concerns such as diabetes or high blood pressure.
The diet plans are customized to facilitate lifestyle without causing too much interference and use an easy-to-implement approach to treat health conditions such as high cholesterol.
HealthifyMe note
High levels of cholesterol are a concern for everyone. It requires medical intervention to diagnose and manage it. It is important to check your blood parameters regularly for high cholesterol after the age of 20 to avoid any complications. Consuming foods high in trans fats and saturated fats along with a sedentary lifestyle leads to higher cholesterol levels. This can be managed with mindful eating and regular exercise under the supervision of qualified experts.
Eating fish rich in omega-3 fatty acids helps break down plaque deposits in the blood vessels Thus, it lowers cholesterol levels and improves heart health. Add at least one serving of fish per week as part of a heart-healthy diet that can help reduce the risk of heart failure, coronary heart disease, cardiac arrest, and the most common types of stroke (ischemic).
conclusion
Due to the current lifestyles of the majority, high cholesterol levels have become very common. In addition, almost all packaged foods are full of saturated and trans fats that raise LDL levels. It leads to a possible blockage of blood vessels or even a heart attack. Therefore, it is always better to consult doctors and nutritionists when changing the diet.
Specialists can take current nutritional levels into account and advise on changes that will not cause problems such as potential overconsumption or underconsumption of essential vitamins and minerals.
Consuming fish can greatly help in controlling and managing these cholesterol levels because fish is rich in protein and omega-3. Omega-3 fatty acids are excellent for high cholesterol because they help clean arteries from fatty deposits and improve heart health. However, it is essential to note that fish also contains cholesterol and should be consumed based on the recommendations and advice of nutrition experts regarding frequency and portion size.
HealthifyPRO 2.0 offers consultations with highly qualified nutritionists and fitness trainers who will create these plans and help make little lifestyle changes.
They work alongside you to avoid or treat health complications caused by or affected by diet and lifestyle, such as diabetes, high blood pressure, and high cholesterol. It also offers a metabolic panel test periodically to help gauge the proper nutrition and changing needs of your body.
HealthifyPRO 2.0 manages such conditions naturally through diet and exercise without relying on heavy medication, providing an overall rich experience for the user.
