10 Foods You Should Avoid If You Have High Cholesterol & 10 To Eat More Of
Watching Your Cholesterol?
Being told you have high cholesterol can seem extremely disappointing, not only for the heart risk, but for your taste buds, too. However, protecting your heart doesn't have to be flavorless; while you may need to limit your steak intake, there are plenty of heart-healthy foods that are just as delicious and satisfying. Here are 10 foods you should definitely avoid if you have high cholesterol and 10 to eat instead.
1. Fatty Beef
Fatty cuts of beef, like ribeye and New York strip, are perfect examples of what not to eat if you're watching your cholesterol. They're high in saturated fat, which spikes your LDL ("bad") cholesterol and leads to plaque buildup in your arteries.
2. Fried Foods
Deep-fried foods like French fries, fried chicken, and donuts soak up oil as they cook, increasing their total fat content. The process of cooking at high temperatures creates trans fats, which increase bad cholesterol while decreasing the "good" HDL cholesterol.
3. Baked Goods
Most baked goods contain high amounts of saturated fats from ingredients like butter and shortening, which raise bad cholesterol levels. Meanwhile, the high sugar content can lower levels of good cholesterol and raise triglycerides, increasing your risk of heart disease.
4. Processed Meats
Really, no one should be eating processed meats given how unhealthy they are, but this is especially true for those with high cholesterol. Processed meats like hot dogs and deli meats are high in sodium and saturated fats, which raise your bad cholesterol.
5. Full-Fat Dairy
Full-fat dairy products like butter, cream, and cheese are high in cholesterol-spiking saturated fat. You can still enjoy low-fat dairy products in moderation, but also be wary of plant-based alternatives like coconut milk, which can also be high in saturated fat.
6. Processed Snacks
Processed snacks like chips, crackers, and packaged cakes contain unhealthy fats and sugar. These things raise your cholesterol levels and increase your risk of heart disease.
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7. Palm oil
Even though it's plant-based, palm oil is very high in saturated fat; thus, it should be avoided by anyone with high cholesterol. Snack companies tend to use palm oil in their packaged goods, so be sure to check labels.
8. Soda
Sodas like Coca-Cola are full of added sugars, which can cause your liver to produce cholesterol and triglycerides. A diet high in sugar also causes your good cholesterol, which removes the bad, to decrease.
9. Organ Meats
Organ meats are extremely nutrient-dense, but should be avoided if you have a pre-existing heart condition or are at high risk of developing one. This is because they're exceptionally high in cholesterol and saturated fat.
10. Egg Yolks
While you don't need to avoid eggs altogether, people who are watching their cholesterol should minimize their consumption of egg yolks. A single one contains more than half of the recommended daily cholesterol limit.
Now that we've covered the foods you should be avoiding if you have high cholesterol, let's talk about the ones that you can safely enjoy.
1. Avocado
Avocado is rich in healthy fats, which help lower bad cholesterol and raise the good. It's also high in fiber, which binds to cholesterol and prevents your body from absorbing it.
2. Nuts
Like avocado, nuts are a source of healthy fa, ts which raise your good cholesterol. They also contain omega-3 fatty acids, which reduce triglycerides, fiber, and other compounds that prevent cholesterol absorption.
3. Salmon
Salmon and other fatty fish like mackerel are rich in omega-3 fatty acids and healthy unsaturated fats, which reduce bad cholesterol and raise the good. A filling, high-quality protein, salmon is the perfect red meat replacement.
4. Green Tea
Studies have found that green tea can significantly lower bad cholesterol levels and triglycerides. This is because it contains high levels of certain antioxidants that lower cholesterol and help fight cell damage and inflammation.
5. Chicken Breast
Chicken breast, especially without the skin, is an excellent, heart-healthy protein choice. It's low in saturated fat, especially when baked or grilled.
6. Leafy Greens
Everyone would probably benefit from eating more leafy greens like spinach and kale, but they're especially beneficial for those with high cholesterol. Leafy greens are high in fiber and other nutrients that can help the body remove cholesterol and prevent buildup.
7. Beans
Beans are packed with soluble fiber, which prevents cholesterol absorption in the bloodstream and inhibits the production of new cholesterol. They're also an excellent plant-based substitute for red meat and other cholesterol-containing proteins.
8. Olive Oil
Olive oil is an excellent replacement for palm oil, coconut oil, or butter because it's a great source of healthy fats. It also has antioxidant and anti-inflammatory properties that protect the heart from disease.
9. Oats
There are countless processed breakfast cereals being marketed as "heart-healthy," but you're much better off starting your day with a bowl of oats. They contain soluble fiber, which prevents cholesterol from being absorbed into your bloodstream.
10. Berries
Berries, like blueberries and raspberries, are extremely rich in antioxidants, which reduce inflammation and support the heart. They're also rich in soluble fiber, which helps expel bad cholesterol from the body.
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