Limiting the intake of dietary cholesterol is the best way to control unhealthy cholesterol levels naturally. While cholesterol is necessary for various bodily functions, the good news is that the liver and intestines produce the majority of the cholesterol needed for you to stay healthy. Therefore, if you have high cholesterol, in addition to maintaining a healthy diet, it is also recommended to avoid certain foods that can increase cholesterol levels. Please continue reading to find out the worst foods that increase cholesterol levels.
What are the 10 worst foods for high cholesterol?
The top 10 worst foods for high cholesterol include:
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- Foods high in saturated fat. Saturated fats are found in butter and lard.
- Tropical oils such as coconut oil and palm oil.
- Foods high in trans fats (hydrogenated oils). Trans fat is found in baked foods, frozen foods such as frozen pizza, and margarine.
- Full-fat dairy products such as milk, cheese, butter, and ice cream.
- Processed foods, including baked goods and snacks such as cakes, cookies, microwave popcorn, and refrigerated dough (rolls and biscuits).
- Cured and processed meat such as sausages, salami, chorizo, bacon, and pork chops.
- Organ meats and red meat such as pork loin, beef, and lamb.
- Fried foods such as chicken wings, onion rings, French fries, donuts, and mozzarella sticks.
- Fast food such as hamburgers, hot dogs, pizzas, and tacos.
- Sugar-sweetened beverages such as regular sodas and ice-cream-based drinks.
What is the number one food that causes high cholesterol?
High-cholesterol foods include animal products like red meat, processed meats, and full-fat dairy products. These foods contain more cholesterol than the same amount of plant-based products.
What are the 3 best foods for lowering cholesterol?
The 3 best foods for lowering cholesterol and overall health are fresh fruits and vegetables, whole grains, and protein from fish and leaner cuts of meat.
What are the six super foods that lower cholesterol?
Some heart-healthy foods that can help to lower cholesterol levels include:
- Plant-based foods that have dietary fiber, such as green leafy vegetables, broccoli, beans, eggplant, carrots, apples, pears, oranges, grapes, and berries.
- Whole grains such as oats, brown rice, barley, millet, bulgur, spelt, buckwheat, and quinoa.
- Nuts such as almonds, walnuts, cashews, pistachios, brazil nuts, and pecans.
- Seeds such as flaxseeds, pumpkin seeds, sunflower seeds, sesame seeds, and chia seeds.
- Healthy fats (polyunsaturated fats) including avocado and vegetable oils like sunflower oil, canola oil, sesame oil, and olive oil.
- Lean protein sources such as fatty or oily fish (omega-3) and poultry (skinless).
Which food has the greatest cholesterol-lowering effect?
There is no single food that has the greatest cholesterol-lowering effect. Eating a balanced diet that includes a range of foods that are good for heart health is the best way to lower cholesterol naturally. You should also aim to limit trans fat and saturated fat intake and exclude other worst foods for high cholesterol (see above) from your diet.
What are healthy cholesterol levels?
Healthy levels include a total cholesterol level below 200 mg/dL (milligrams per deciliter), low-density lipoprotein (LDL cholesterol or the “bad” cholesterol) below 100 mg/dL, triglycerides below 150 mg/dL, and high-density lipoprotein (HDL cholesterol or good cholesterol) above 60 mg/dL. The recommended ranges of cholesterol may also change depending on your age and level of cardiovascular risk. Consult with your physician to determine your risk.
Why is high cholesterol dangerous?
Cholesterol is needed by the body to build healthy cells. This fatty substance is made by the liver and intestines. It is also found naturally in certain foods.
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Having high cholesterol significantly increases the risk of cardiovascular disease and other serious health problems. According to the American Heart Association, high cholesterol does not cause any symptoms and can remain undiagnosed until it is discovered on a blood test, or it causes other health problems.
In people with high triglyceride and low-density lipoproteins (LDL) levels, cholesterol builds in the artery walls. This causes narrowing of the blood vessels, blocking blood flow to vital organs such as the heart and brain. Cholesterol plaque also causes arteries to become hard and narrow, leading to high blood pressure, chest pain, and other health complications. High cholesterol and high blood pressure are the leading risk factors for heart disease.
What else can I do to reduce cholesterol?
In addition to eating healthy foods and getting enough exercise, pay attention to cooking methods when trying to reduce cholesterol. For example, using an air fryer is a healthier alternative to deep frying. Other healthy cooking methods include steaming, baking, braising, boiling, and microwaving food.
Do you need to take dietary supplements for a heart-healthy diet?
Eating a heart-healthy diet should give you all the nutrients you need. Avoiding high-cholesterol foods does not usually cause any deficiencies. In fact, the majority of cholesterol needed for a person to be healthy is made by the liver and intestines. However, people who don’t eat animal-based foods (vegetarians and vegans) may be at an increased risk of nutritional deficiencies. This is because certain vitamins, minerals, and other nutrients are only present in animal products. Talk to your doctor about taking dietary supplements if this is the case. Remember, the worst foods for high cholesterol are also nutritionally poor and often do not contain vital nutrients that you need to stay healthy.
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