- What is cholesterol?
- How does cholesterol affect your health?
- What foods contain cholesterol?
- How can you reduce your cholesterol level?
- What are the symptoms of high cholesterol?
- What are the risks of high cholesterol?
- What are the treatments for high cholesterol?
- How can you prevent high cholesterol?
- 10 foods to avoid for high cholesterol
If you have high cholesterol, you may be wondering what foods to avoid. While there are many factors that contribute to high cholesterol, diet is one of the most important.
There are a few different types of cholesterol: LDL, HDL, and triglycerides. LDL is the “bad” cholesterol that can build up in your arteries and cause blockages. HDL is the “good” cholesterol that helps remove LDL from your arteries. Triglycerides are a type of fat found in
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What is cholesterol?
Cholesterol is a substance that is found in every cell of the human body. It is essential for the production of hormones, vitamin D, and bile acids.
The liver produces approximately 75% of the cholesterol that is found in the body, while the other 25% comes from dietary sources.
Cholesterol is transported through the blood by lipoproteins. Low-density lipoprotein (LDL) cholesterol is often referred to as “bad” cholesterol because it can build up in the arteries and cause blockages. High-density lipoprotein (HDL) cholesterol is often referred to as “good” cholesterol because it helps to remove LDL cholesterol from the arteries.
How does cholesterol affect your health?
Cholesterol is a type of fat found in your blood. Too much cholesterol can lead to heart disease, stroke, and other serious health problems.
You can help control your cholesterol by eating a healthy diet. Avoid foods that are high in cholesterol, saturated fat, and trans fat. These include fatty meats, whole-milk dairy products, eggs, and certain oils. Instead, eat plenty of fruits, vegetables, and whole grains.
What foods contain cholesterol?
Your body needs some cholesterol, but too much of it can lead to heart disease. Most of the cholesterol in your blood comes from your body, but some comes from the food you eat.
Dietary cholesterol is found only in animal-based foods, such as:
Plants don’t contain cholesterol. However, some plant-based oils, such as coconut oil and palm kernel oil, do contain saturated fats that can raise your cholesterol levels.
How can you reduce your cholesterol level?
You can take steps to lower your cholesterol by changing your diet. Avoid foods that are high in saturated and trans fats, such as:
Choose leaner cuts of meat, such as:
-Chicken without the skin
-Turkey without the skin
Cook with vegetable oils instead of butter or lard, and use less animal fat overall. Replace whole milk with low fat or skim milk. Limit your intake of fried foods, processed meats, desserts, and sugary drinks. Eating fiber-rich foods can also help lower your cholesterol. Good sources of fiber include:
Fruits and vegetables are also part of a healthy diet to lower cholesterol. Shoot for at least five servings per day.
What are the symptoms of high cholesterol?
There are usually no symptoms of high cholesterol. A blood test is the only way to find out if you have it. Having high cholesterol doesn’t usually make you feel unwell, so it’s important to get your cholesterol checked as you get older.
The types of food you eat can have a big impact on your cholesterol levels. To help lower your cholesterol, it’s important to reduce the saturated fats in your diet and eat more unsaturated fats, soluble fibre and wholegrains. It’s also important to maintain a healthy weight and take regular exercise.
Saturated fat is found in foods such as:
-Cooking oils such as coconut oil, palm oil and solid vegetable shortening
-Fatty cuts of meat such as pork, lamb and beef
-Poultry with skin on
What are the risks of high cholesterol?
High cholesterol is a risk factor for heart disease, stroke, and other serious health problems. LDL (low-density lipoprotein) cholesterol is the “bad” cholesterol that can build up in your blood and form plaque. Plaque is a sticky substance made up of fat, cholesterol, calcium, and other substances. Over time, plaque can harden or rupture (break open), causing a blood clot to form on the surface of the plaque. A blood clot in an artery can block blood flow to the heart muscle and cause a heart attack. A blood clot in a vein can cause swelling and pain.
HDL (high-density lipoprotein) cholesterol is the “good” cholesterol that helps remove LDL cholesterol from your bloodstream.
If you have high cholesterol, you can make lifestyle changes to help lower your LDL and HDL cholesterol levels. You may also need to take medication to help control your cholesterol levels.
What are the treatments for high cholesterol?
There are a number of different treatments for high cholesterol, depending on the severity of the condition. In some cases, lifestyle changes may be enough to lower cholesterol levels. This can include eating a healthy diet, exercising regularly, and quitting smoking. In other cases, medication may be necessary to manage cholesterol levels. Common cholesterol-lowering medications include statins, niacin, and fibrates.
How can you prevent high cholesterol?
The first step in preventing high cholesterol is understanding what it is. Cholesterol is a fatty substance that’s found in your blood. Your liver makes all the cholesterol your body needs. But cholesterol also comes from the food you eat,
You can prevent or treat high cholesterol by eating a healthy diet and exercising regularly. If you have high cholesterol, your doctor may recommend medication to help lower your cholesterol level.
10 foods to avoid for high cholesterol
If you have high cholesterol, you need to be especially careful about the foods you eat. A high level of cholesterol in your blood can lead to atherosclerosis, a condition that clogs your arteries and raises your risk of heart disease, stroke, and other problems.
Here are 10 foods to avoid if you have high cholesterol:
1. Fried foods: Fried chicken, French fries, fried fish, and other fried foods are high in calories and Trans fats. Trans fats increase your LDL (“bad”) cholesterol levels and can lower your HDL (“good”) cholesterol levels. They also raise your risk of heart disease and stroke.
2. Fatty cuts of meat: Choose leaner cuts of beef and pork, such as loin or tenderloin. Trim the visible fat off meat before cooking. And avoid processed meats such as bacon, sausage, hot dogs, and lunch meats, which are high in saturated fat and Trans fats.
3. Whole-fat dairy products: dairy products such as whole milk, cheese, ice cream, butter, and sour cream contain saturated fat. Switch to low-fat or non-fat dairy products instead. Also look for dairy products that are low in Trans fats.
4. Palm oil and coconut oil: Palm oil and coconut oil are both high in saturated fat. Saturated fats can raise your LDL cholesterol levels and make it more difficult for your body to remove LDL from your blood vessel walls. Try using olive oil or canola oil instead.
5 -8 . Egg yolks: Egg yolks are a major source of dietary cholesterol. One large egg yolk has about 186 mg of cholesterol — that’s more than half the recommended daily limit for people with high cholesterol (300 mg). If you eat eggs regularly, try switching to egg whites or egg substitute instead. 9 -10 . Fast food & highly processed foods: Fast food restaurants often use palm oil or coconut oil to fry their food — both of which are high in saturated fat (5 – 8). In addition, many fast food items and processed foods are high in Trans fats (9 – 10).