Cholesterol is an essential substance which is required for body functioning and it often gets a bad name, but it is needed for the production of hormones, Vitamin D, and bile acids that help digest fat. However, too much bad cholesterol increases the risk of many health issues. Keep reading to know which foods you should eat and what you should avoid. 

हिंदी में पढ़ने के लिए यहाँ क्लिक करें

How does Food affect Cholesterol?

Cholesterol is a fat in the blood that the body needs to build cells and produce hormones, but having too much of it can be harmful and when their levels become unbalanced, they can pose serious health risks. 

The food you eat is one source of triglycerides and your liver also makes them. When you eat extra calories, your liver increases the production of triglycerides and when the normal range of triglycerides gets exceeded, they are stored in fat cells for later use. Later, the body releases them as fatty acids, which fuel body movement while creating heat and provide energy for body function. However, elevated triglycerides levels can pose significant health risks.

One of the most helpful changes is limiting the saturated and trans fats you eat which can help you lower cholesterol. Saturated fats — such as those in meat, butter, cheese and other full-fat dairy products — raise your total cholesterol. Here is a detailed list of such foods:

• Red Meat- It is considered the worst food considering the high levels of saturated fat it contains which can raise LDL (bad) cholesterol levels. Red meat includes beef, pork, and lamb. Cut of meat like hamburger, ribs, pork chops, and roasts are highest in fat. Replacing meat with proteins that are lower in saturated fat and cholesterol could help.

• Processed Meat- It tends to be high in cholesterol and saturated fat as it uses the fattiest cuts of red meat. Processed meats such as hot dogs, sausages and bacon increase LDL cholesterol.

• Fried Foods- Foods that have been fried deeply like chicken wings, doughnuts, french fries or spring rolls are among the worst when it comes to cholesterol. Frying them increases their calorie count therefore raising LDL.

• Full-Fat Dairy Products- They are high in saturated fats that can contribute to elevation of LDL cholesterol. Products such as whole milk, butter, cream, butter, etc have consistently proven to increase cholesterol levels.

• Certain Oils- Oils and fats that are high in saturated fats which lower HDL cholesterol and increase LDL cholesterol such as palm oil, coconut oil should be avoided to maintain good health. Use oils that are low in saturated fats, like olive oil or avocado oil for cooking.

• Junk Foods- It often contains high levels of trans fats, saturated fats and cholesterol itself. This includes burgers, pizza, sandwiches, etc.

• Salty Snacks- Snacks like potato chips, fries, and corn chips can contribute to high cholesterol. They should be consumed in moderation.

• Processed Cheese Products- Products such as cheese cubes, cheese slices often contain high amounts of saturated fats and cholesterol. 

• Baked Food- They are usually made with butter, so they contain trans fat from partially hydrogenated oils which leads to high levels of LDL cholesterol and low HDL cholesterol. Such foods like cakes, cookies, pastries, etc should be avoided.

• Pastry and Pie Crust- It is often made with trans fats and high levels of saturated fats. Foods such as pie crusts and croissants should be taken in limits. 

Alternatives for High Cholesterol Foods

Managing cholesterol levels is a crucial part of maintaining heart health. By avoiding or limiting foods high in saturated fats, trans fats, and cholesterol, you can help manage your cholesterol levels. While adapting to cholesterol-free foods could be inconvenient, here are some healthier alternatives to high cholesterol foods, designed to help and reduce cholesterol levels:

• Lean Proteins- Some of the protein-containing foods can be high in cholesterol. You can opt for plant-based proteins over red and processed meats.

• Healthy Fats- You can limit the consumption of saturated and trans fat and consider using healthy oils such as olive oil and avocado oil. 

• Increase Fibre Intake- You can start eating more fruits, vegetables, legumes, and whole grains to help lower cholesterol levels.

• Limit Consumption- Even if you consume less healthy foods, reducing their intake and eating them in moderation can help lower their impact. 

Conclusion

Cholesterol is an imperative substance in the body with important roles in maintaining health. An individual should be aware of their cholesterol numbers and to manage the levels, they should follow certain instructions and lower their bad cholesterol and total cholesterol. Embrace a diet rich in fruits, vegetables, whole grains, and lean proteins to support overall heart health. Reduce the consumption of foods and products high in cholesterol and adapt to their alternatives which can help you lower cholesterol levels.