What Are the Worst 6 Foods For High Cholesterol?
Fried foods, sugar, red meat, and heavy cream are the top five culprits in high cholesterol. If you're wondering what you can eat instead, think again! High cholesterol foods can still be healthy for most people. Here are some suggestions for a balanced diet.
Try to limit your intake of these high cholestrol foods if you have high cholesterol. They can be a part of your daily diet if you choose them wisely.
1. Fried foods
- The most important food groups to stay away from when it comes to your cholesterol levels are fried foods. Fried foods are high in saturated and trans fats, and the high-temperature cooking process can lead to a build-up of these fats. Instead of frying your favorite foods, try baking or air-frying them instead. Fried foods also have a high calorie content, so it's important to avoid them as much as possible.
- Using fast food to make meals is a dangerous habit. It's not only devoid of essential nutrients, but it can have an insidious effect on your cholesterol levels. According to a study published in the Archives of Disease in Childhood, those who ate fast food at least once a week had elevated cholesterol levels. Elevated cholesterol levels have been linked to an increased risk of coronary artery disease. Plus, fast food is high in salt, which can raise your blood pressure, another risk factor for heart disease.
- Another unhealthy food is processed meats. Many processed meats contain high amounts of saturated fat and cholesterol. Instead of beef and pork, try to replace them with poultry, turkey, or chicken. Fried meats like sausage and bacon are also very high in saturated fat and cholesterol. You can also switch to turkey or low-fat frozen yogurt instead of butter. It's best to eat lean meats and lean ground beef.
2. Sugar
- Although added sugars may seem appealing, they are actually bad for your health. Sugar is a source of empty calories that increase your risk of diabetes and heart disease. What's more, sugar interferes with your body's ability to produce cholesterol, the substance responsible for building new cells. Consuming too much sugar can clog your arteries and increase your risk of heart attack and stroke. The best way to lower your sugar intake is to limit your intake of sweets, and to substitute them with whole foods.
- Processed meats contain large amounts of saturated fat and cholesterol. Try to stay away from processed meats, especially those made from red meat. Instead, opt for poultry, turkey, and chicken. Packaged snacks and sweets are also high in saturated fats and cholesterol. By replacing them with low-fat varieties, you'll help your heart stay healthy. But how can you avoid these foods altogether? Below are some tips for reducing your cholesterol levels.
- Added sugars, especially those made from refined grains, increase your body's blood sugar levels. Studies have shown that a high-sugar diet increases the risk of cardiovascular disease. Similarly, it leads to insulin resistance and decreased HDL cholesterol. While many people have the misconception that refined sugars are good for them, this is simply not true. Despite popular belief, sugar is the worst food for high cholesterol.
3. Red meat
- Fried food is one of the worst foods for high cholesterol. Not only does frying increase the amount of calories in a food, it also increases the energy density of the food. Instead of deep-frying your food, use an air fryer or bake it. Eating these kinds of foods may not be as bad as you think, but you should still avoid them if you want to maintain a healthy cholesterol level.
- To make red meat healthier, you can reduce your intake. Try replacing red meat with poultry and fish instead. Try fish and vegetarian proteins. Fish, such as salmon, is loaded with heart-healthy omega-3 fatty acids. Roasting and baking are both excellent alternatives to frying and add additional nutritional benefits to the food. For those who still want some protein in their diet, try grilled or baked alternatives.
- While red meat is one of the worst foods for high-cholesterol, it does contain important nutrients. However, you should limit your intake to 70 grams per day. Also, choose lean cuts and avoid over-processed meat. While eggs are high in saturated fat, they are also packed with vitamin D and natural cholesterol, which helps carry LDL cholesterol out of the body. In moderation, you can still enjoy these foods as long as you watch your calorie intake.
4. Heavy cream
- Heavy cream is a creamy substance that is richer than milk. Its ivory color and velvety texture give many dishes a decadent feel. Heavy cream, the thickest form, contains at least 36% milk fat. A half cup of heavy cream contains approximately 414 calories and 28 grams of saturated fat. However, many people are not aware that heavy cream contains more saturated fat than whole milk.
- While heavy cream is very high in calories, it is a good source of several vitamins and healthy fats. It is also great for keeping blood sugar levels stable, which means consistent energy and brain power. Since heavy cream is so rich in calories, it is unlikely to add much to your diet. In place of heavy cream, consider using cottage cheese, which is made from cow's milk curds. Cottage cheese is high in protein and micronutrients and is a good substitute for heavy cream. You can also use it in place of whipped cream.
- In general, full-fat dairy products are one of the worst foods for high cholesterol. These products contain too much saturated fat, and they need to be consumed in moderation. Despite many studies touting their benefits, heavy cream is not recommended for people with high cholesterol. Even though it is often included in a keto diet, it should only be used sparingly. For most adults, whole milk contains high levels of saturated fat and should be avoided.
5. Coconut oil
- The US Department of Agriculture and Health and Human Services have published dietary guidelines for Americans. While all fats are composed of different types of fatty acids, saturated fat is the worst type. The American Heart Association recommends eating 7% of your daily calories from saturated fat. Coconut oil has ninety-two percent of this type of fat. Here are some facts about this oil. It can raise LDL cholesterol levels.
- The coconut oil industry likes to point out that the traditional Polynesian diet is high in tropical oils and has been linked to low incidence of heart disease. This is not entirely true. There are many factors at play. Nonetheless, the oil is highly saturated. In fact, it is the only type of saturated fat that can raise LDL cholesterol. So, is it really one of the worst foods for high cholesterol?
- The Cochrane review suggests that saturated fats are not as bad as previously thought. However, it also does not indicate that they are healthy. That is why the American Heart Association recently issued new recommendations against saturated fats. The new recommendations came from a review of over 100 research studies. On the other hand, a 2008 study has suggested that coconut oil may be good for you. It involved 31 people who followed a 16-week weight loss program and consumed MCT oil for 16 weeks.
6. Cheese
- While diet and genetics play a major role in the risk of heart disease, people with high cholesterol can still eat cheese in moderation. The most appropriate types of cheese are those made from low-fat or skim milk and aged for a short period of time. Eating the right foods is important for your heart, so make sure you check your nutrition labels and know the type of cheese you should eat.
- Most types of cheese contain high levels of saturated fat and cholesterol. You may find it easier to cut out animal products, but this does not have to be the case. There are many low-fat and low-cholesterol cheeses available for a healthy diet. It is important to avoid excessive amounts of saturated fat because they are linked to cardiovascular disease and cancer. If you are concerned about your cholesterol levels, consider substituting ricotta, goat, or low-fat cottage cheese for cheese.
- Although fried foods like bacon are not the healthiest options, you can enjoy the taste of eggs if you watch your portions. Try to limit your intake of fried foods and avoid consuming them with cream sauce and butter. Alternatively, you can choose turkey bacon or chicken breast, which has lower cholesterol and saturated fat. However, be sure to avoid fatty foods like sausages. Although cheese is a great source of protein, it also contains lots of calories and saturated fat.