Eating too many of the wrong foods too often can make you a candidate for atherosclerosis. This is a disease caused by the build-up of cholesterol along the arteries that also leads to heart attack or stroke. While lifestyle choices are also very important, we need to reduce intake of foods that raise bad cholesterol.
Bad cholesterol can creep up on you without you noticing. That’s why you should make sure to have regular checks done on your cholesterol levels. Your doctor or a nutritionist can help you make informed food choices to maintain healthy cholesterol levels. Below are some tips on the foods that many of us love but that we should try and avoid.
Foods That Raise Bad Cholesterol
Not all cholesterol is bad – indeed, we need good cholesterol to survive but we need to be diet-conscious. Bad cholesterol levels are raised by too often eating fatty foods such as French fries. There are no quick fixes so try to avoid bad cholesterol foods over time and build that into your lifestyle.
Plants don’t contain cholesterol so you’re pretty safe if you stick to a largely vegetarian diet. Such a heart-healthy diet will include foods like spinach, beans, broccoli, brown rice and oats. Eat plenty of fruit, too: berries, apples, grapes and oranges, for example, will keep you on the right track. Let’s see what are some examples of foods that are considered detrimental to cholesterol levels.
High-fat dairy and red meat
Most people these days eat too much high-fat dairy – foods like cheese, cream and milk. Often these foods are hidden in pies and other processed foods. Other animal products such as red meat are also to be avoided as they contain saturated fat. Doctors advise that you should keep saturated fat intake to less than 10% of your daily calories.
Here are some of the foods that are worst in terms of raising bad cholesterol. All of them contain high levels of saturated fat: Beef, pork, lamb, sausages, whole milk, butter, pastries, fried foods, and tropical oils such as palm oil and coconut oil.
Pastry and sweets
If you fancy something sweet for dessert, avoid cakes, pastries, and ice cream. You’re far better to stick to fruit or only very occasionally indulge yourself – also to avoid diabetes.
Fried and processed food
Avoid foods that have come out of a deep frier like chicken wings, or cheese sticks. Heavily processed foods like sausage rolls are also bad. These are foods that raise your bad cholesterol levels and put you at risk of obesity and heart problems.
Saturated and trans fats
Tropical oils such as coconut oil and palm oil, are also high in saturated fats and commonly used in packaged snacks, baked goods, and fried foods. Deep fried food and most fast food like hot dogs contain saturated and trans fats. Some these food often contain both saturated fats from butter and trans fats from partially hydrogenated oils. Frequently eating foods like these will likely lead to a range of bad health outcomes.
Resources:
https://www.massgeneralbrigham.org/en/about/newsroom/articles/worst-foods-for-high-cholesterol
https://www.healthline.com/nutrition/high-cholesterol-foods#foods-to-avoid
https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/trans-fat/art-20046114
This content comprises informative and educational resources only and can not be considered as a substitute for professional health or medical guidance. Reliance on any information provided in this article is solely at your own risk. If you have any inquiries or apprehensions about your medical condition or health goals, talk with a licensed physician or healthcare provider.
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