Table of contents
Cholesterol is a wax-like chemical that is required for the normal functioning of the body. It assists the body in producing Vitamin D, helps in digestion of food and producing hormones like estrogen and testosterone. 80% of the Cholesterol requirement of the body is met by Liver which also regulates its application in the body and remaining by dietary sources such as meat, fish, eggs, dairy products, and the likes.
Cholesterol mainly is of two types namely, Low-Density Lipoprotein (LDL) and High-Density Lipoprotein (HDL). LDL is often termed as “Bad Cholesterol” as these results in a buildup of plaque in the arteries which can cause heart diseases and strokes. HDL, however, is the “Good Cholesterol” as it carries excess cholesterol from other parts of the body and brings it to Liver which then removes the excess cholesterol from your body. Another form of bad cholesterol, a fat (lipid) found in your blood is Triglycerides. Whenever you eat, your body converts the unused calories into Triglycerides to be used later to form energy. However excessive consumption leads to the conversion of triglycerides into fat.
High Cholesterol nowadays is mainly a lifestyle-related problem. Lack of any physical activity, personal and professional stress and smoking often results in reducing HDL levels in your body resulting in higher levels of LDL. However, one of the main contributors to high cholesterol is “Unhealthy Eating Habits”. Eating/Processed foods which contain saturated and trans fats results in increasing LDL (bad) cholesterol in your body.
Mentioned below is the list of high cholesterol foods which you should restrict or avoid to maintain a healthy lifestyle. The below-mentioned list also leads to excess deposits of triglycerides in your body.
In this fast-paced lifestyle, we are so used to do or want things to be done quickly even if it’s eating your meal. Amongst all Butter comes to our rescue when you need to grab a quick bite or when you need to add that “Taste” to your food. Butter is a rich source of Saturated Fats and eating too much of it will result in a higher level of LDL (bad) cholesterol in your blood. If you cannot resist the taste of butter, make sure to get yourself involved in some regular physical activity.
Margarine was thought to be a healthy alternative to the consumption of butter however they are equally bad for health. Margarine is processed from partially hydrogenated oils resulting in the production of Trans Fat. Too much of Trans Fat causes the LDL (bad) cholesterol to increase in your body which is not at all good for your heart. So same rule applies as above if you want to indulge in the delicacy of margarine be mindful of indulging in regular exercise.
3. Microwave Popcorn
Microwave Popcorn falls under the category of processed foods and is already loaded with the significant amount of butter and salt. Butter as already mentioned increases bad cholesterol in the body resulting in a buildup of plaque in the arteries. Salt, on the other hand, causes high blood pressure which put extra strain on your delicate blood vessels. So the combination of butter and salt can turn out to be fatal for your heart.
4. Baked Products
Baked goods such as cupcakes, muffins and the likes are the true delicacies and often hard to resist. But if you already have high cholesterol then it’s in the best interest of your heart to stay away from these. These products are processed using hydrogenated (man-made) vegetable oils resulting in accumulation of Trans Fats. Once in a while is fine but it’s better to avoid regular intake of baked items to avoid high cholesterol.
While there are many health benefits of eating Shellfish such as protein, vitamins and minerals supplements but if you have high cholesterol then it’s better to avoid it in the first place. Approximately 85 gms of Shellfish such as lobster contains 61 mg of cholesterol. This doesn’t include the cholesterol from butter and oils used to cook the same.
Burgers whether it is Veg containing fried vegetable patties with a gooey collection of cheese and pasta or Non-Veg containing chicken or beef patties fried in hydrogenated oils, amounts of bad cholesterol levels in these cannot be undermined. No doubt these are heavenly for your taste buds but levels of saturated and trans fats present can turn out to be fatal for your heart if you are not physically active.
7. French Fries/Fried Chicken
It is very hard to resist the delicacy of golden, crunchy and deep fried snacks such as French Fries and Fried Chicken. However the word deep fried should be enough to ring your bells. These products are often heated and reheated in hydrogenated oils which makes them a rich source of Trans and Saturated Fats.
8. Ice Cream
No matter how delicious it looks or sounds, Ice Cream is not the wise option if you have high cholesterol level. Ice Cream contains a high content of Saturated Fats and Sugar which causes a rise in LDL (bad) cholesterol in your blood. If you want to enjoy this delicacy make sure to indulge yourself in rigorous physical activity.
Thinking about it only brings smiles to your face one can only imagine the feel from eating it. Considered as a vegetarian source of protein and a good source of calcium, Cheese contains the most amount of cholesterol with 123 mg per 100 Gms. Now that’s a huge amount if you are already a victim of high cholesterol. Limit its usage if at all or use in moderation.
10. Red Meat
Red Meats such as beef, lamb, and pork contain a higher level of saturated fats in comparison to other meats. Consumption of Red Meat may cause the increase in the levels of bad cholesterol in the blood and make the existing heart diseases worse. So if you have high cholesterol then it’s wise to avoid the intake o Red Meat. If not then consumption is moderation should be done. Many healthy alternatives to Red Meat can be Chicken (Non-Fried) and Fish.
Mentioned above are some of the foods which need to be avoided if you already have high cholesterol. If you cannot avoid their intake then the same need to be consumed in moderation. Need not to mention that you need to indulge yourself in regular physical activities as well if you want to enjoy these not so healthy delicacies.
Additionally, there are a few foods which are not only tasty but also healthy at the same time. These foods help to lower bad cholesterol by blocking their absorption in the blood. You should definitely include these in your diet which are:
• Fatty Fish
• Barley and other whole grains
Optimum Diet Plan when you have high cholesterol should then involve
• Foods rich in soluble fibre which binds cholesterol and subsequently drags them out of your body such as Oats, Grains, Nuts etc.
• Foods fortified with Sterols and Stanols which helps in absorbing bad cholesterol
• Avoid foods which have a higher content of bad cholesterol as stated above
For more insight on natural superfoods that help you gain fitness and health, talk to our Truweight Nutritionist today. The first consultation is on us.