High Cholesterol Foods to Avoid
Although cholesterol is also needed by the system in order to function properly, there are many high cholesterol foods to avoid. Once cholesterol levels rise, these foods can cause many diseases and complications such as heart disease. One of the main reasons for high cholesterol levels is the intake of high cholesterol foods.
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Top High Cholesterol Foods to Avoid
It is essential that you are aware of which high cholesterol foods to avoid if you already have high cholesterol levels. Here is a list to guide you:
- Foods High in Cholesterol- The primary sources of dietary cholesterol would be meat from beef, beef sweetbreads, beef liver, shrimp, squid, pork chop, lamb chop, scallops, cheese, milk, ice cream and a lot more. It also includes organ meats and whole milk. These are high cholesterol foods to avoid or at least minimize. Reduce your intake to only about 300mg of dietary cholesterol per day. One egg yolk would already account for 213mg of cholesterol. You may want to opt for egg whites that have zero cholesterol and are high in protein.
- Saturated Fats- These are the most problematic high cholesterol foods. These can be found in poultry, meat, butter, cheese, milk, eggs and palm oil. These belong to a group of high cholesterol foods to avoid or minimize. It is good to limit your intake of saturated fats to only 10% of your total caloric consumption. Make sure to read the information on the labels and do not be misled by some “low fat” claims. High cholesterol foods such as milk may claim to be low fat but 25% of the calories in 2% of milk come from fat. Therefore the 2% if referring to the fraction of the total volume that is filled with fat and not the exact total fat percentage.
- Trans Fats- Hydrogenated oils contain trans fat. These oils can be found in most types of chips, deep fried foods and margarines. These are all high cholesterol foods to avoid if you want to reduce your cholesterol levels because they can cause heart disease. You may opt for non-hydrogentaed margarines and snacks that are now available with zero trans fat.
- Margarine- For quite some time, many believed that margarine was a good alternative to butter. However, most margarines do contain trans fats which are fats that are processed artificially and have been found to cause cancer and heart disease. Margarine is one of the high cholesterol foods to avoid except for non-hydrogenated margarines because these have plant sterols which are beneficial to the body by helping lower cholesterol levels.
- Goose and Duck- Reduce your intake of goose and duck because these are high cholesterol foods to avoid. They are high in saturated fat even without the skin. It would be good to o avoid or at least limit the intake of these foods.
- Salt- It would be good to reduce salt intake in order to help lower blood pressure. It is because salt causes water retention. This then causes the pressure in the arteries to increase. Limit your salt intake and try to avoid adding salt to your food. Also minimize high cholesterol foods such as processed foods such as deli meats, chips, burgers and fries. Include these foods in the list of high cholesterol foods to avoid since they are high in salt and unhealthy.
- Sugar- Sugar and other foods that containing high amounts of sugar have been said to increase triglyceride levels. Remember this when making your list of high cholesterol foods to avoid.
- White Flour Foods- Not only the sugar causes triglycerides to raise but the refined starch coming from white flour can contribute to it as well. It also increases levels of insulin in the blood that can cause heart disease.
- Alcohol- Too much alcohol can cause blood pressure to rise and increase the risk of heart disease and stroke. Alcohol intake should be limited to about one or two drinks daily. This should also be kept in mind when creating your list of cholesterol foods to avoid.
General Recommendations
OK, so what to eat if you avoid all these foods high in cholesterol? Follow the link to learn more about Low Cholesterol Foods and start living a healthier life. Generally, all products with white flour, sweets, canned foods with syrup, chocolate, squash, soft drinks and all hard fats coming from animals like cream, butter, meats are considered high cholesterol foods. These are cholesterol foods to avoid or limit. Sugar and salt should be used sparingly. You should also stay away from tobacco, alcohol, black tea and coffee.
In order to reduce your cholesterol levels, keep in mind - foods containing saturated fats and trans fats are high cholesterol foods to avoid. Remember not only to avoid all the high cholesterol foods that have negative impacts on your body but also know that they can help when taken in moderation because they provide essential nutrients such as carbohydrates, proteins, fatty acids, and both micro and macro nutrients that the body needs.
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