11 High Cholesterol Foods to Avoid   



11 High Cholesterol Foods to Avoid

 
Cholesterol is a fat found in the blood and is necessary for production of hormones and functioning of membranes. When it comes to good cholesterol, our body makes it with the help of correct diet. But when it comes to high cholesterol, you are at a high risk of heart disease and stroke.

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.

We give you a list of high cholesterol foods that you should avoid especially if you care for your health.

1. Saturated fat

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 to 7 to 10 percent of their diet. For people who already have high cholesterol, it is recommended that saturated fat intake be less than 7 percent of their daily caloric intake.

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).

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.

2. Egg yolk

Egg yolks have the most cholesterol of any food with 1234mg per 100 gram serving or 411% of the daily value . A single egg yolk will provide 210mg of cholesterol, while a whole egg provides slightly more with 212mg. Thus all the cholesterol in eggs is found in their yolks.

One needs cholesterol in moderation, so if you had an egg in the morning then avoid a bulky cheese burger for your lunch.

3. Trans fats
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 (cookies 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."

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4. Liver

According to healthaliciousness.com, Cholesterol is produced by the hence liver dishes in itself are high on cholesterol. “The liver from most any meat will contain 564mg of cholesterol per 100 grams or 188% of the daily value.”

According to American Heart Association says no more than 300 mg of cholesterol for a healthy adult. Three ounces of cooked beef liver will give you 331 mg of cholesterol.

5. Shrimp

According to healthaliciousness.com, “100 grams of shrimp will contain 195mg (65% daily value) of cholesterol. A single large shrimp contains 11mg (4% daily value) and an ounce of shrimp will provide around 55mg.

A few seafoods work great for you but there are few that are loaded with cholesterol. When opting for seafood go for boiled once then fried.

6. Chicken

Though chicken is a low fat meat option, the way it is cooked makes a lot of difference. One chicken leg with the skin has more fat and cholesterol than a cup of ice cream or a burger. The chicken skin on makes it a high-cholesterol food.

7. Fast foods

Fast foods, are packed with cholesterol. A chip, egg, and cheese biscuit will provide 172mg (57% daily value) per 100g serving, or 246mg (82% daily value) of cholesterol per biscuit.

Trans fats turns all your snacks and fast foods into a high-cholesterol food. Trans fats are a result of adding hydrogen to vegetable oils, which are then used in many commercial baked goods or fried foods such as cookies, cakes, fries and potato chips.

8. Cheese

A vegetarian source of protein, and also a good source of calcium, cheese is a tasty addition to most any dish. Cheese contains the most cholesterol with 123mg (41% daily value) per 100 gram serving. That is 21mg (7% daily value) per one inch cube.

9. Processed meats

The amount of cholesterol in any processed meat depends on the cut used, and the amount of fat added during processing. In terms of meats, lamb and duck will contain the most cholesterol all things being equal.

10. Cheese burger

A big cheese burger has approximately has 175 mg of cholesterol. You might want to hold off fries and the shake, or better yet, order a plain burger instead.

11. Ice cream

Did you know that a single cup of ice cream has more fat than a hamburger and more cholesterol than 10 glazed doughnuts? Skip the scoop and try a cup of fresh fruit for dessert instead. Fruit is low in calories and high in the fiber, vitamins, and nutrients you really need — making it one of the best things you can eat for lower cholesterol. 
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Happy reading,
Evelyn



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