04 Sep 9 High Cholesterol Foods: Which To Eat And Which Not?
Dt. Reema is the best dietician to control cholesterol. She can guide you regarding the high-cholesterol foods to eat or avoid for benefiting your health in many ways. Read below all you require to know.
5 Healthy high-cholesterol foods to eat
They are highly nutritious but also cholesterol-rich (1 big egg contains around 211mg of cholesterol). Research reveals that eggs positively affect cholesterol quantities. Consuming whole eggs can help raise heart-protective HDL (high-density lipoprotein). Eggs are abundant in extremely absorbable proteins and useful nutrients including selenium, vitamins A and B. Research supports consuming 1-3 eggs daily.
27mg of cholesterol comes from 28g of cheese serving. Although this food is linked to enhanced cholesterol, full-fat cheese doesn’t adversely affect cholesterol amounts according to many studies. Various kinds of cheese differ in nutritional contents. However, most of them supply significant quantities of protein, calcium, vitamins A and B. As cheese is calorie-rich, limit it to 1-2 ounces one-time serving.
Shrimps, crabs and certain other shellfish have lots of iron, proteins, selenium and B vitamins. They’re also cholesterol-rich (like 166mg of cholesterol in 3 ounces of shrimp). Moreover, shellfish provide bioactive components like amino acid taurine and carotenoid antioxidants for decreasing bad LDL (low-density lipoprotein) cholesterol and preventing heart disorders. Seafood consumers also less develop diabetes and inflammatory issues like arthritis.
- Organ meats
Organ meats like liver, kidney and heart have an abundance of both cholesterols (105mg in a 2-ounce serving) and nutrients. For instance, the chicken heart is packed with zinc, iron, vitamin B12 and CoQ10 (a strong antioxidant).
- Full-fat yoghurt
It provides plenty of both cholesterol and nutrients including calcium, potassium, zinc, magnesium, B vitamins, protein and phosphorus. 245g (a cup) of full-fat yoghurt delivers nearly 32mg of cholesterol. As per recent research, more intake of fermented full-fat dairy items helps reduce blood pressure, bad LDL cholesterol and risks of diabetes, heart problems and stroke. Moreover, full-fat yoghurt positively affects useful gut bacteria, boosting intestinal health.
4 Unhealthy high cholesterol foods to avoid
- Fried foods
These are the first high cholesterol foods to avoid including cheese sticks and deep-fried meats. They are full of calories and might have trans fats that enhance heart disorder risks and harm your health in several other manners. Besides, their high intake is proven to raise diabetes and obesity risks.
- Fast food
It is yet another high cholesterol food to avoid. It increases the risks of various chronic issues like obesity, diabetes and heart problems (such as high LDL cholesterol). Its frequent consumers usually develop blood sugar regulation disability, higher inflammation, increased belly fat and higher cholesterol. Instead, have more home-cooked meals.
- Processed meats
These include cholesterol-rich hot dogs, bacon, sausages, etc. which are again high cholesterol foods to avoid. High intake of them can lead to higher rates of specific cancers including colon cancer and heart disorders. An extensive study with above 6 lakh candidates noticed every additional 50g processed meat daily serving increasing heart disorder risks by 42%.
These include pastries, ice cream, cakes, cookies and other sweets which are generally abundant in cholesterol, calories, unhealthy fats and added sugars. If you have such foods often, your overall health will be harmed and you will gain weight gradually. Added sugar consumption is proven to contribute to specific cancers, cognitive deterioration, heart issues, diabetes and obesity. Also, desserts commonly lack the essential nutrients like healthy fats, proteins, minerals and vitamins required by the body for thriving.
What is bad cholesterol food?
Bad cholesterol foods include unhealthy foods which have more of LDL cholesterol like:
- Foods filled with saturated (unhealthy) fats like fatty parts of meat
- Saturated vegetable oils including palm oil, coconut oil, etc.
- Dairy items created from reduced or whole-fat milk
- Poultry with skin
- Deep-fried fast food
- Processed foods like pastries, biscuits, etc.
- Takeaway food items like pizza, hamburger, etc.
What reduces cholesterol quickly?
Following the diet and lifestyle tips below can help decrease cholesterol fast:
- Eat more beans, whole grains, vegetables and fruits
- Limit fat intake
- Consume more plant sources of protein
- Have fewer refined grains like white flour
- Keep moving
How can I lower my cholesterol naturally?
You can cut down your cholesterol naturally if you:
- Consume heart-healthy foods by:
- Avoiding saturated and trans fats (processed foods, fried foods, desserts)
- Consuming foods packed with omega-3 fatty acids (seafood, nuts, seeds and plant oils)
- Eating more soluble fibre (barley, lentils, peas, beans, citrus fruits, oatmeal)
- Having more whey protein
- Boost physical activity and exercise mostly in the week
- Stop smoking
- Consume alcohol in moderation
If these cannot reduce cholesterol levels adequately, seek the best dietician to control cholesterol and take the prescribed medications alongside.
What is the best drink to lower cholesterol?
Pomegranate juice is the best drink to have to decrease cholesterol. It supplies more antioxidants than numerous other fruit juices and best helps lower LDL cholesterol.