High Cholesterol: What You Need to Know
If there’s one number from your recent health checkup that sticks with you, it’s likely your cholesterol level. And if it’s higher than the healthy range, you’re not alone. The Centers for Disease Control and Prevention reports that two in five American adults have high cholesterol levels, defined as above 200 mg/dL.
Dealing with high cholesterol can be concerning, as it can lead to plaque buildup in your arteries and increase your risk of heart issues. To better understand this situation, let’s distinguish between “good” and “bad” cholesterol.
When faced with high cholesterol, healthcare providers often recommend medications and dietary changes. What you eat plays a significant role in managing your cholesterol levels. Some foods may silently impact your health goals, despite seeming harmless at the moment.
Here are eight foods to avoid if you are monitoring your cholesterol levels:
1. Red Meat: Beef, lamb, and pork are high in saturated fats that can raise LDL (“bad” cholesterol) levels. Consuming more than 50g of red meat daily can increase your risk of heart disease by 9%. Consider incorporating healthier protein sources like beans, quinoa, or lentils into your meals.
2. Fried Food: French fries, fried chicken, and other fried foods are high in trans fats, which can raise LDL and lower HDL (“good” cholesterol”) levels. Opt for baking or air frying instead of deep frying.
3. Butter: Limit your intake of saturated fats, including butter, to less than 7% of your total daily calories to manage cholesterol levels effectively.
Eating around 2,000 calories per day means consuming about 14 grams of saturated fat, equivalent to approximately one tablespoon of butter. This could be concerning for those monitoring their cholesterol levels. However, this doesn’t imply that your breakfast toast needs to suffer silently. You can still enjoy butter occasionally.
Coconut Oil:
The ongoing debate regarding coconut oil’s impact on heart health suggests that if you are mindful of your cholesterol, you may want to avoid it for now. Coconut oil is high in saturated fats, constituting about 90% of its fat content. Despite this, coconut oil contains medium-chain triglycerides (MCTs) that our bodies metabolize differently than other fats. While MCTs are rapidly converted into energy in the liver, there is still some uncertainty about whether coconut oil is detrimental to cholesterol levels. Nonetheless, evidence suggests that coconut oil can raise both HDL and LDL levels. For those concerned about their cholesterol, switching to oils rich in unsaturated fats like olive or avocado oil may be a safer choice.
Cheese:
If you have elevated cholesterol levels, it’s advisable to reduce your consumption of high-saturated fat cheeses such as American cheese, parmesan, and cheddar. Although cheese is a good source of protein and calcium, these types can be high in saturated fats and sodium. However, not all cheeses are equal, and there are options lower in saturated fat, such as mozzarella, ricotta, and certain goat cheeses.
Baked Goods:
If you enjoy indulging in cookies, cakes, and pastries, it’s important to note that these treats are often laden with butter and shortening, resulting in high levels of saturated and trans fats. Making smart swaps like baking at home instead of buying store-bought products and substituting applesauce or bananas for butter can help you satisfy your sweet cravings without compromising your cholesterol levels.
Processed Meats:
For those aiming to maintain healthy cholesterol levels, avoiding processed meats like bacon, hot dogs, and salami is recommended. These meats are classified as carcinogens by the World Health Organization and are typically high in cholesterol, saturated fats, salt, and unhealthy fats while being low in fiber, vitamins, and minerals.
Fast Food:
While keeping an eye on your cholesterol doesn’t mean giving up all fast-food pleasures, it’s worth noting the ingredients used in these meals. Fast-food establishments often use hydrogenated or partially hydrogenated oils, which are chemically altered vegetable oils that remain solid or semi-solid at room temperature to prolong shelf life.
