What Not to Eat When You Have High Cholesterol – a question that any self aware person should ask in case they want to lead a long and healthy life. Cholesterol is a word that often sparks anxiety. It is like a mysterious health enemy, capable of silently lurking in the body and suddenly causing more serious problems. Although cholesterol itself is not entirely bad, an imbalance of its levels in the blood can have undesirable consequences, especially for the heart and blood vessels.
The good news is that diet can become a powerful tool in combating high cholesterol. In this article, we will delve into the world of foods that should be limited to control cholesterol levels and maintain a healthy heart. Discover which fats and other substances pose the greatest threat and learn to recognize them in your diet!
Foods to Avoid When You Have High Cholesterol:
Foods Rich in Saturated Fats:
Fatty Meats: Fatty cuts of pork, beef, and lamb, sausages, salami, bacon. Instead, choose lean meats such as chicken breast, turkey, or fish.
High-Fat Dairy Products: Whole milk, butter, cream, high-fat cheese. Opt for low-fat or skimmed milk, yogurt, and low-fat cheese.
Saturated Fat-Rich Desserts: Muffins, cookies, cakes, donuts. Instead, choose fruits, nuts, or low-fat yogurt with granola.
Nut Butter: Choose nut butter without added sugar or hydrogenated oils.
Coconut Oil: Although coconut oil has certain beneficial properties, it is high in saturated fats. Use it sparingly.
Foods Rich in Trans Fats:
Fried Snacks: French fries, corn chips, tortillas. Instead, choose nuts, fruits, or vegetable sticks with hummus.
Processed Meats: Hot dogs, sausages, bacon, cold cuts. These products are often packed with saturated fats, sodium, and nitrates.
Baked Goods: Cookies, cakes, pastries. Opt for baked goods without trans fats or bake at home using healthy fats.
Margarine: Instead of margarine, choose olive oil or avocado oil.
Fast Food: Burgers, pizza, tacos, fried dishes. These dishes are high in saturated and trans fats, sodium, and sugar.
Foods Rich in Cholesterol:
Egg Yolks: Limit egg yolk consumption to 4-6 per week. Eat eggs with the whites, which are a good source of protein.
Organ Meats: Liver, kidneys, heart. These products are high in cholesterol and saturated fats.
Shrimp: While shrimp are rich in omega-3 fatty acids, they are also high in cholesterol. Consume in moderation.
Full-Fat Milk: Choose low-fat or skimmed milk.
Sugary Drinks:
Juices: Store-bought juices are often loaded with sugar. Instead, drink water, tea, or freshly squeezed fruit juices.
Sugary Carbonated Drinks: Cola, lemonade, energy drinks. These drinks have no nutritional value and are full of sugar.
Sweet Coffee Drinks: Lattes, cappuccinos with sugar and cream. Instead, choose black coffee or tea with a small amount of low-fat milk.
Remember: This list is not exhaustive. It is important to consult with a doctor or dietitian who will create an individual diet plan based on your needs and health condition. In addition to dietary changes, don’t forget to exercise regularly, quit smoking, and maintain a healthy weight.
Together with a healthy lifestyle, you can conquer high cholesterol and live a full life!