- Dates are a good source of soluble fiber, which can help to lower cholesterol levels.
- Eating dates can also help to lower blood pressure.
- Too much cholesterol in the blood can increase your risk of heart disease and stroke.
Cholesterol is a waxy substance found in all animal cells. It is needed to produce hormones, cell membranes, and other essential molecules. But, too much cholesterol in the blood can increase your risk of heart disease and stroke.
To make your cholesterol lower, you should eat healthy food, move your body, and keep a good weight. But, did you know that eating dates can also help lower your cholesterol?
This article tells you how to eat dates and healthy food to make your cholesterol lower. It also tells you other things you can do to keep your heart and blood healthy.
What is Cholesterol?
Cholesterol is a waxy, fat-like substance that is found in all animal cells. It is needed to produce hormones, cell membranes, and other essential molecules. Yet, too much cholesterol in the blood can increase the risk of heart disease and stroke.
Cholesterol is a type of fat in your blood. There are two kinds of cholesterol: LDL and HDL. LDL is “bad” because it can stick to your blood vessels and make them narrow.
HDL is “good” because it takes away LDL from your blood vessels.
What Are The Causes of High Cholesterol?
Some things can make your cholesterol high, like what you eat, genes weight, and how you live.
- Diet: Eating a diet that is high in saturated and trans fats can raise LDL cholesterol levels. Saturated fats are found in red meat, butter, and full-fat dairy products. Trans fats are found in processed foods, such as fried foods, baked goods, and margarine.
- Genetics: Some people are more likely to have high cholesterol than others due to their genes.
- Weight: People who are overweight or obese are more likely to have high cholesterol.
- Lifestyle: Some things you do, like smoking and not moving much, can make your LDL higher.
- Stress: Stress can make your body make more of a thing called cortisol. Cortisol can make your cholesterol higher. Cortisol comes out when you are stressed, and it helps you get ready to fight or run away.
How Does High Cholesterol Cause Heart Disease?
When LDL cholesterol builds up on the walls of arteries, it can form plaques. These plaques are made up of fat, calcium, and other substances. Over time, plaques can narrow the arteries and reduce blood flow to the heart and other organs.
If a plaque ruptures, it can form a blood clot that can block an artery and cause a heart attack or stroke.
Health Conditions That Increase The Risk of High Cholesterol
If your cholesterol is high, you can get heart or blood problems. Some things can make your cholesterol high. Health conditions that increase the risk of high cholesterol are:
- Diabetes: If you have diabetes, your LDL can be high and your HDL can be low.
- High blood pressure: People with high blood pressure are more likely to have high LDL cholesterol levels.
- Heart disease: People with heart disease are more likely to have high LDL cholesterol levels.
- Kidney disease: People with kidney disease are more likely to have high LDL cholesterol and low HDL cholesterol levels.
- Family history of high cholesterol: If your family has high cholesterol, you can have high cholesterol too.
How To Lower Cholesterol Level
- Eat a healthy diet: Eat a diet that is low in saturated and trans fats and high in fiber. Good sources of fiber include fruits, vegetables, whole grains, and beans.
- Maintain a healthy weight: If you are too heavy, losing some weight can make your cholesterol lower.
- Exercise regularly: Exercise helps to lower LDL cholesterol levels and raise HDL cholesterol levels. Aim for at least 30-40 minutes of moderate-intensity exercise most days of the week.
- Quit smoking: Smoking raises LDL cholesterol levels and lowers HDL cholesterol levels. Stop smoking to make your cholesterol better and your heart and blood safer.
- Take medication: If you have high cholesterol, your doctor may give you medicine to make it lower.
What Are The Best Foods To Lower Cholesterol?
- Oats: Oats have a kind of fiber that can help to stop cholesterol from going into your blood.
- Barley: Barley is another good source of soluble fiber. It also contains plant sterols and stanols that can stop cholesterol from going in.
- Beans: Beans are a good source of soluble fiber and protein. They are also low in saturated fat.
- Eggplant and Okra: Eggplant and okra are good sources of soluble fiber. They are also low in calories.
- Dates: Dates are a good source of insoluble fibers, dietary fibers, antioxidants, carotenoids, and phenolics, which incorporates to bind with cholesterol in the body via defecation.
- Nuts: Nuts are a good source of unsaturated fats, which can help to lower LDL cholesterol levels. They are also a good source of fiber.
- Vegetable oils: Vegetable oils, like olive oil, canola oil, and soybean oil, have good fats. They are also low in saturated fat.
- Apples, grapes, strawberries, and citrus fruits: These fruits have pectin, a soluble fiber that may lower your cholesterol.
- Foods fortified with sterols and stanols: Some foods, such as butter, spreads, and orange juice, have sterols and stanols. These compounds can help to block the absorption of cholesterol.
- Soy: Soy products, such as tofu and tempeh, are a good source of protein and low in saturated fat. They also contain plant compounds that may help to lower cholesterol levels.
- Fatty fish: Fatty fish, such as salmon, tuna, and mackerel, are a good source of omega-3 fatty
Fiber Content of Dates
Dates are a good source of fiber, with about 7 grams of fiber per 100-gram serving. This is about the same amount of fiber as a slice of whole-wheat bread or a half-cup of cooked oatmeal.
Fiber is an important part of a healthy diet. It can help to:
- Regulate digestion and prevent constipation
- Reduce cholesterol levels
- Control blood sugar levels
- Promote satiety and fullness
- Reduce the risk of obesity and other chronic diseases
There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and forms a gel-like substance. It can help to lower cholesterol levels and control blood sugar levels. Insoluble fiber does not dissolve in water and adds bulk to stool. It can help to regulate digestion and prevent constipation.
Dates have two kinds of fiber. One kind of fiber in dates is pectin, which can help to make your cholesterol lower and your blood sugar steady. The other kind of fiber in dates is lignin, which can help your stomach work well and stop you from being blocked.
Foods to Avoid
- Saturated and trans fats: Saturated fats are in red meat, butter, and milk products that have a lot of fat. Trans fats are found in processed foods, such as fried foods, baked goods, and margarine.
- Cholesterol: Cholesterol is in animal foods, like eggs, seafoods, meat, and milk products.
- Added sugars: Added sugars are in foods and drinks like sweet drinks, candy, and cakes.
High cholesterol is bad for your health. It can make your heart and blood sick. But you can do some things to make your cholesterol lower and your heart and blood better, like eating dates.
Dates are a good source of soluble fiber, which can help to lower cholesterol levels. Soluble fiber binds to cholesterol in the bloodstream and helps to remove it from the body. Dates are also a good source of potassium, which can help to lower blood pressure.
If you have high cholesterol, talk to your doctor about the best way to manage your condition. They may recommend medication, lifestyle changes, or a combination of both.
There are two types: LDL (bad) and HDL (good). LDL can build up on artery walls, forming plaques. HDL helps remove LDL from arteries. Diets, genetics, weight, lifestyles, and certain health conditions, such as diabetes, high blood pressure, heart disease, and kidney disease.
Dates, oats, barley, beans, eggplant, okra, nuts, vegetable oils, apples, grapes, strawberries, citrus fruits, foods fortified with sterols and stanols, soy, and fatty fish.
Cholesterol – is a waxy, fat-like substance that’s found in all the cells in your body.
LDL – sometimes called “bad” cholesterol, makes up most of your body’s cholesterol. High levels of LDL cholesterol raise your risk for heart disease and stroke.
HDL – sometimes called “good” cholesterol, absorbs cholesterol in the blood and carries it back to the liver. The liver then flushes it from the body. High levels of HDL cholesterol can lower your risk for heart disease and stroke.