The risk of developing high blood cholesterol is, to a great extent, determined by genetic factors. A family history of high cholesterol can increase your chances of having the condition.
If you have a family history of high blood cholesterol levels or even heart disease, it is important that you follow some dietary habits so that you do not develop the condition yourself.
Here are some dietary habits that you must follow if high cholesterol runs in your family:
1. Control your weight
If there is a family history of high cholesterol, weight control becomes an important aspect of maintaining heart health. In addition to regular exercise and physical activity, it is essential to maintain a healthy diet and keep your weight in check. A healthy lifestyle can help keep LDL levels under control.
2. Eat healthy fats and reduce saturated fats
Saturated fats are known to raise blood cholesterol levels by increasing the amount of LDL in the body. They also reduce HDL (good) cholesterol which helps in removing LDL from the body. Saturated fats are found in red meat, butter, cheese, milk and cream among other products derived from animals. It is important to limit these foods if there is a family history of high cholesterol in your family.
3. Eat less trans fat
These are man-made fats found in most processed foods and baked goods. The best way to avoid them is to limit fast food and processed foods in your diet. Read labels carefully and look for the word “hydrogenated” or “partially hydrogenated.”
4. Eat more soluble fiber
It’s found in fruits, vegetables, legumes (like beans and lentils), oat products, barley, nuts, and seeds. Try to eat five to 10 grams a day; it can help reduce LDL cholesterol by up to 5%.
