Cholesterol is a fatty and waxy substance in the blood. It is an important part of the cells in our body. Cholesterol offers flexibility and strength to the cell membranes. It has two major types – good cholesterol (high-density lipoprotein) and bad cholesterol (low-density lipoprotein). When we take additional cholesterol, our body returns by minimizing the amount it creates naturally.
Did you know more than 90 million adults in the U.S.A have high cholesterol? It means they are more prone to heart attack or heart stroke. But intake of a few foods will help you control your cholesterol levels. Read below to discover the best and worst foods for cholesterol.
According to NHLBI, everyday cholesterol consumption must be less than 200 mg/dl. On the other hand, LDL cholesterol must be less than 100 mg/dl. For any concerns about your high cholesterol level in the body, fix an appointment with Megan Oxley today.
Below is the list of foods to avoid for cholesterol:
Fried Foods
Fried foods raise low-density lipoprotein cholesterol levels. Frying increases the calorie count but minimizes the nutritional value of the food. Therefore, if you love mozzarella sticks, French fries, onion rings, and chicken wings, you must avoid these at all costs. Rather, use an air fryer and add a little bit of olive oil to your food.
Commercial Baked Goods
Since most commercial baked goods use hydrogenated oil and consist of sugar, they are bad for your cholesterol levels. These include pastries, muffins, candies, cookies, etc. Therefore, if reducing cholesterol is your goal, refrain from these delicious treats. When you bake, always use bananas or applesauce rather than butter. Alternatively, you can use frozen low-fat yogurt and top it up with berries.
Processed Meats
Processed meats like sausages and bacon have high cholesterol levels. They contain unhealthy saturated fat that enhances bad-cholesterol levels. Therefore, try to decrease the amount of processed meat in your diet. For more tips, consult a primary care physician near you.
Full-Fat Dairy Products
Dairy products like whole milk, cheese, and whole-fat yogurt contain a high amount of saturated fat. Rather, pick fat-free milk products (made with part skim and 2% milk).
Hydrogenated Oil
Hydrogenated oils are the trans-fats in packaged food varieties like microwave popcorn, mayonnaise, pastries, crackers, etc. Therefore, make sure you check the food level carefully. For example, if you find trans-fat in food less than 0.5 grams per serving, the nutrition label may be zero trans-fat. Rather, try to use cold-pressed or virgin oil.
Below is the list of good foods to consume:
Eggs
Make eggs a part of your healthy diet. They are rich in proteins, iron, B vitamins, and disease-fighting nutrients. Eggs are also low in calories. Therefore, experts at Germantown primary care advise you to prefer egg whites because it includes a lot of protein without cholesterol.
Fiber Rich Foods
As you know, fiber is essential for strengthening the heart. It’s mainly of two types-insoluble and soluble fiber. Soluble fiber binds to the cholesterol in the bloodstream. However, insoluble fiber is good for digestion.
Choose high-fiber foods that reduce cholesterol. These include beans, fruits with a hard skin, 100% whole wheat bread, barley, and dark and leafy green vegetables. Always take the digestible part because it attaches the cholesterol, which removes extra cholesterol in the bloodstream.
Shellfish
Shellfish is another best high cholesterol food to consume. It contains plenty of selenium, protein, B vitamins, and zinc. Also, few shellfish types have higher levels of cholesterol than others. For example, shrimp is high in cholesterol but more than half of its everyday value (3 ounces).
Spices
According to Germantown primary care physicians, spices are a good cholesterol-reducing diet. Ginger, thyme oil, turmeric, and red cayenne pepper stabilize the fat present in the cell membranes. It reduces triglycerides that play a good role in cholesterol levels.
Lean Meat
Lean meats are meats with very-low fat. They are much better than red or processed meats. Few types have high cholesterol levels but low saturated fat – tripe, liver, sweetbreads, and kidney.
Soy Foods
Soy foods are an excellent addition to your diet. Soy proteins include phytoestrogens and isoflavones that block the production of new cholesterol and cholesterol absorption. Its rich sources include soy milk, tofu, and edamame.
Get high cholesterol treatment at Germantown Primary HealthCare: Dr. Lakhvinder Wadhwa today.
