15 Foods You Must Avoid to Beat High Cholesterol!
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Your blood has a waxy, fat-like substance called cholesterol. While you need cholesterol to build cells, synthesize vitamins, and make hormones, too much of the bad kind (low-density lipoprotein or LDL) can put you at risk for other serious health problems like heart disease and stroke. The Centers for Disease Control and Prevention (CDC) reports that approximately 38 percent of American adults have high cholesterol.
High cholesterol often doesn’t even manifest symptoms, which makes it even more concerning. The good news for most people is that it’s not as hard to manage cholesterol as it might seem; some small dietary changes can make a big difference. There are many ways you can fight cardiovascular disease by avoiding certain high and unhealthy cholesterol foods. If you’re ready to make smarter food choices, here are the 15 foods to minimize or avoid in your diet.
Processed Meats
Processed meats, including bacon, sausages, and hot dogs, are high in saturated fats and sodium. The World Health Organization (WHO) categorizes processed meats as Group 1 carcinogens, and consuming these foods regularly can elevate LDL levels and worsen heart health.
Look for healthier protein options like lean chicken or turkey breast.
Baked Goods and Pastries
Cookies, cakes, and pastries often rely on hydrogenated oils and butter for texture, making them a significant source of trans fats and added sugars. A study from the National Institutes of Health shows that excessive sugar and trans fats in baked goods lead to high LDL and triglyceride levels.
Opt for homemade treats using healthier ingredients like olive oil and whole-grain flour.
Fast Food
Fast food staples like burgers, pizzas, and fried snacks are a double threat, loaded with unhealthy fats and calories. The CDC highlights fast food as one of the primary contributors to obesity and high cholesterol in America.
Cutting down on fast food and choosing meal-prepped alternatives can benefit both your cholesterol and your wallet.
Red Meat
Fatty cuts of beef, pork, and lamb can be loaded with saturated fats, which are detrimental to cholesterol management. While red meat is a good source of protein and iron, consumption should be limited to lean cuts.
The American Heart Association recommends reducing red meat intake and incorporating fish like salmon or trout, which contain heart-healthy omega-3 fatty acids.
Egg Yolks
Eggs are highly nutritious, but their yolks pack about 186 milligrams of cholesterol. While dietary cholesterol’s role in heart disease has been debated, the Mayo Clinic advises moderation.
Try swapping some egg yolks for egg whites in your meals—egg whites are equally protein-rich without the cholesterol burden.
Shellfish
Shrimp, lobster, and crab are delicious seafood options but are also high in cholesterol. For instance, a 3-ounce serving of shrimp contains around 166 milligrams of cholesterol.
Experts from the Cleveland Clinic suggest enjoying shellfish in moderation and focusing on heart-healthy preparation methods like grilling or steaming.
Cheese
Certain cheeses, including cheddar and cream cheese, are full of saturated fats. A study in the Journal of Nutrition indicated that high cheese consumption could elevate LDL cholesterol if not balanced with healthier options.
Go for lighter cheeses such as goat cheese, or use smaller portions of full-fat varieties as occasional treats.
Butter and Ghee
Some kitchens love butter and ghee for their cooking versatility and rich flavors. But these staples abound in saturated fats, which are bad for cholesterol control. Saturated fats can increase LDL cholesterol, often referred to as “bad” cholesterol, which heightens the risk of heart disease.
The USDA says seven grams of saturated fat are in one tablespoon of butter. Instead, try turning to heart-healthy oils such as olive oil for your cooking, which will promote better heart health. These are alternatives which are full of monounsaturated fat, that can help lower cholesterol levels.
Coconut Oil
Over the last several years, coconut oil—with its unique flavor and supposedly health benefits—has become more popular as a health food. That said, coconut oil is around 90 percent saturated fat. Research from the Harvard T.H. Chan School of Public Health indicates that coconut oil can increase LDL cholesterol, contradicting its perceived health benefits.
It’s still possible to occasionally use it for its unique taste but you should use sparingly. If you are trying to keep your cholesterol levels healthy, swapping out the oils for lower saturated fat options, such as canola or sunflower oil, will be beneficial.
Palm Oil
Because it’s inexpensive and has a long shelf life, palm oil is a regular ingredient in many processed foods. Unfortunately, it is an ingredient that is high in saturated fats, which will raise LDL cholesterol.
However, according to the World Wildlife Fund, the environmental concern with palm oil is deforestation, destruction of habitat and loss of biodiversity, which are all reasons to reduce use of the product. Using alternative oils is good for your health and the environment.
Sugary Beverages
Sugary drinks, like sodas and sweetened teas, aren’t good for your cholesterol. They don’t directly increase cholesterol levels, but they can help contribute to obesity and insulin resistance, causing inflammation, which is bad news for your heart. These conditions may actually, indirectly, raise LDL cholesterol and triglyceride levels and hence increase the risk to heart health.
The CDC reports that cutting sugary beverages could lead to substantial health improvements. These include better cholesterol profiles, weight management, and reduced risk of chronic diseases. Exploring healthier beverage options, such as water, herbal teas, or infusions, is a positive step toward improved overall well-being.
Alcohol
Alcohol consumption is a common part of social gatherings and personal routines. However, excessive alcohol intake can raise triglyceride levels and contribute to obesity, indirectly raising cholesterol. Consuming excess alcohol can also lead to liver damage and other health issues.
Experts suggest adhering to CDC guidelines for maintaining better health. These guidelines recommend limiting alcohol intake to up to one drink per day for women and two for men. Moderate alcohol consumption not only benefits cholesterol levels but also supports overall health and well-being.
Packaged Snack Foods
Chips, crackers, and processed snacks are loaded with trans fats and added sugars. A study from the American Heart Association found that trans fats are particularly dangerous for cholesterol, as they both raise LDL and lower HDL levels.
Look for healthier snacks like nuts or roasted chickpeas.
Fried Foods
Deep-fried favorites like French fries, doughnuts, and fried chicken may taste tempting, but they’re loaded with trans fats and saturated fats. According to a 2019 study published in The BMJ, regular consumption of fried foods can raise cholesterol levels and increase the risk of coronary heart disease.
Even small servings of fried snacks can contribute to cholesterol buildup, so air fry or bake your dishes instead.
Full-Fat Dairy Products
Whole milk, butter, and cream-based products are rich in saturated fats, which can raise your LDL cholesterol. The American Heart Association recommends keeping saturated fats to less than 6% of total daily calories and eliminating trans fats altogether.
Research from Harvard Medical School suggests substituting whole dairy with low-fat or plant-based alternatives like almond or soy milk to reduce cholesterol intake without sacrificing flavor.
Disclaimer – This list is solely the author’s opinion based on research and publicly available information.
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