While your body needs cholesterol to function properly, too much — particularly low-density lipoprotein (LDL) or “bad” cholesterol — can raise your risk of cardiovascular disease and stroke. You know diet is key to managing your levels, but myths about certain foods can make it confusing.
For expert guidance and care, turn to Heena Shyamani, MD, and the team at Shah Medical Center. We offer in-office cholesterol screenings and personalized management plans to support your heart health.
If you’re one of nearly 94 million American adults with high cholesterol, you may have heard that eggs are a food to avoid. Read on to discover what a heart-healthy diet really looks like and where eggs fit in.
It’s true that eggs, specifically the yolks, contain a significant amount of cholesterol — around 186 mg per large egg. However, the cholesterol you eat isn’t usually the problem.
We now know the real culprits are saturated and trans fats, which raise your “bad” LDL levels much more than dietary cholesterol. That means you should worry less about the eggs and more about the bacon, sausage, and fried foods often served with them.
For most people, enjoying eggs in moderation is perfectly safe. In fact, eggs are an excellent source of protein, vitamin A, vitamin D, and other nutrients, making them a valuable part of a balanced diet.
Our team can help you determine whether eggs are a concern based on your individual cholesterol levels.
A heart-healthy diet not only lowers LDL, it also increases levels of high-density lipoprotein (HDL), or “good” cholesterol. HDL collects excess cholesterol from the bloodstream and transports it back to the liver for removal from the body.
When planning your meals, include plenty of fruits, vegetables, and whole grains to provide essential vitamins, minerals, and soluble fiber, which traps cholesterol in the gut before your body has a chance to absorb it. Healthy fats from sources like nuts, seeds, and avocados can help raise HDL levels.
Limit processed foods, such as ready-to-eat meals, chips, deli meats, and baked goods. These often contain high levels of saturated and trans fats, as well as added sugars and sodium, which can increase other heart disease risks.
Diet is a big part of managing cholesterol, but it’s only one piece of the puzzle. Other factors can also influence your levels, including some that you can’t change, like a genetic predisposition to high cholesterol.
Regular physical activity is one of the most effective ways to lower LDL cholesterol and raise HDL. Try to fit in at least 30 minutes of exercise each day — this could include brisk walks, swimming, or a sport you enjoy.
Refrain from harmful habits like smoking and excessive alcohol consumption. These activities don’t just affect cholesterol levels; they can damage your blood vessels, making it easier for the waxy substance to build up and form artery-clogging plaque.
Both high cholesterol and heart disease can develop without any apparent symptoms, which is why preventative care and regular screenings are so crucial. To learn more about your heart health, call or click to schedule a consultation at Shah Medical Center in Elgin, Illinois, today.
