People with high cholesterol should avoid or limit their consumption of certain foods. Knowing which foods to avoid for high cholesterol is an important step, but it doesn't end there. There are a number of other foods that may not be considered high cholesterol foods but that still raise your LDL cholesterol (bad cholesterol) more than high cholesterol foods do.
Cholesterol comes from animals. If a food does not come from an animal (such as fruits or vegetables), then it does not have cholesterol. Foods with the highest amounts of cholesterol are eggs and liver. For example, an egg yolk has 213 mg of cholesterol.
Other high cholesterol foods to avoid or eat in moderations are Whole-milk dairy products, Butter, Cream, Ice cream, Cream cheese, Certain shellfish (such as shrimp), Organ meats (such as kidney and brain),Duck and goose (which have more cholesterol than chicken or turkey; the skin on these animals is high in cholesterol).
Eating high cholesterol foods is just part of the problem for people with elevated cholesterol. In most cases, the main cause of high blood cholesterol is eating too much of certain types of fat. Saturated fat and trans fatty acid (also known as trans fat) are types of fat that raise your cholesterol levels.
Saturated fat raises your LDL cholesterol (bad cholesterol) level more than anything else in your diet. As part of a heart-healthy diet, it is recommended that people limit their intake of saturated fat. Saturated fats are found in most animal-based food, including Beef, Veal, Poultry,Processed meats (such as hot dogs, sausage, bologna, and salami), Egg yolks, Butter, Whole-milk dairy products (such as cheese, milk, cream, and ice cream) . Baked goods (store-baked goods are often made with egg yolks and saturated fats; they may also contain trans fatty acids). Try and eat lean meat and chicken.
Some plant-based foods are also high in saturated fats, including Palm oil, Palm kernel oil, Coconuts and coconut oil. Because these foods come from a plant, they are not considered “high cholesterol foods.” Despite this, they can have a big impact on increasing blood cholesterol levels, so these are foods you may want to avoid if your cholesterol levels are already high.
Trans fatty acids, or trans fats, are made when liquid vegetable oil is heated in the presence of hydrogen. This process is known as hydrogenation. The more hydrogenated an oil is, the harder it will be at room temperature and the more trans fat it will contain.
Trans fat is found in Commercially baked goods, Margarines,Snack foods (biscuits, cakes and crackers), Processed foods, Fried foods (such as French fries or doughnuts).
Trans fats are even worse for cholesterol levels than saturated fat and cholesterol itself because they raise LDL (bad) cholesterol and lower HDL (good) cholesterol.
When you are reading food labels, look for the words “hydrogenated” and “partially hydrogenated” in the ingredient list. These foods are loaded with trans fat and saturated fat. Also, look for “trans fat” on the food label. It often appears directly below “saturated fat.”
Try and eat a balanced diet of unprocessed foods – vegetables, fruit, low fat dairy, fish, legumes, low fat meat, chicken.
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