High Cholesterol foods: All about good and bad cholesterol in foods

High cholesterol foods

Cholesterol is a fatty substance found in the blood. There is good cholesterol and bad cholesterol. Foods high in trans fats and saturated fats up your bad cholesterol and must be avoided.

There is good and bad cholesterol. Good cholesterol is known as high-density lipoprotein( HDL) while bad cholesterol is known as Low-density lipoprotein(LDL)

Limiting your bad cholesterol involves lifestyle changes and a consciousness of the food you consume. Cholesterol is not totally bad and naturally produced by the liver to be used for various purposes in the body. But too much of it is dangerous which can be worsened by eating foods high in saturated fats and trans fats or foods high in animal fats or dietary cholesterol.

That is not to rule them out completely as cholesterol are the essential building block for all cell membranes, production of vitamin D, hormones, and substances that help to digest fatty acids.

Predisposing factors

Eating habits

Lifestyle

Genetics

can amount to the production of excess cholesterol production in the body.

Dangers of high cholesterol levels

Cholesterol can build up in the arteries and blocks the flow of blood leading to

Heart attack

Coronary heart disease

Stroke etc

But in all, you need to be wary of the bad cholesterol also known as low-density lipoprotein which tends to cause complications when it builds up in the arteries

The high-density lipoprotein is needed to  collect bad cholesterol from the arteries and take it back to the liver for disposal

Saturated fats

Gotten from dairy and meat products is high in low-density lipoprotein

Transfats

Gotten from vegetable oils, baked goods, fried foods, hydrogenation used by manufacturers, etc increases bad cholesterol thus decreasing good cholesterol. This can lead to health complications including heart attack

Unsaturated fats

The recommended fats found in nuts, fish, vegetable oils, seeds, beans, plants, etc aid the liver in the breakdown of bad cholesterol

Causes of high cholesterol

Genetics

This is a strong and unbeatable factor. Your family history of cholesterol may affect yours

Low intake of foods containing healthy fats

From foods like avocados and salmon

Low intake of foods containing fiber

Soluble fiber can reduce bad cholesterol in blood found in green, dark leafy vegetables, nuts, and seeds

High intake of healthy fats( Saturated fats and trans fats)

Found in deep-fried foods, baked foods, hydrogenated foods, full-fat dairy products, fatty meats, palm oil, butter, coconut oil, etc

Note: No matter what most people eat, they will always have high cholesterol and thus need the help of cholesterol-lowering medicines prescribed by the doctor, yet Watching cholesterol levels not only involves food habits to look younger but also helps us conscious of how to get rid of hypertension and the likes of cholesterol endangering illnesses.

How to lower bad cholesterol

Limit sodium intake or salty foods

Cut down on fatty and sugary snacks and foods

Chocolates, cookies, cakes, lollipops, biscuits, pastries, etc

Avoid margarine and spread or chose the healthier variety made from unsaturated fats

like extra virgin olive oil, sunflower, etc

Incorporate eggs

7 eggs per week to your diet

Eat fish oils

Cut down processed meats and sausages

Cut down on milk, sugar, and yogurts

Quit salad dressings and mayonnaise use.

Go for varieties made from soybean, sunflower, olive oil, peanut oil, or sesame

Eat whole grains

Go for unsalted nuts and fresh fruits;

Binge on them instead as a snack

Cut down on junk and quit certain foods;

Like pizza, pasta, pastries, chips, cookies, fries, etc

Go for vegetables preferably always;

Go for bright, green vegies

Eat more legumes;

Like beans, lentils, chickpeas, etc. Eat fresh, plain whole ones, and check labels if you would go for alternatives

Eat skinned poultry, lean meat with fatty sides cut out;

The benefit of this cannot be overemphasised on this topic.

Go for plant-based foods instead of animal foods;

Like soy, and similar foods

Go for unsaturated fat food in place of foods high in saturated and trans fats:

Avoid fries and fried foods. Avoid canned and processed foods.

Eat foods high in dietary fiber;

To reduce low cholesterol in the blood e.g whole grain cereals like oats and barley

Eat legumes;

Like soybean, baked beans, lentils, chickpeas, etc

Eat certain meats in a certain way;

Avoid poultry with skin quit eating lamb, pork, palm oil, palm kernel oil, coconut oil, fatty beef, etc

Sources of healthy fats( polyunsaturated fats)

Nuts

Seeds

Fish oil

Soybean

Sunflower etc

Sources of healthy fats(monounsaturated fats)

Nuts

Avocado

Olive oil

peanut oil

Canola etc

Unhealthy fats

Butter, coconut oil, fatty meats, processed foods like pastries, hamburgers, pizza, deep-fried foods etc and

full-fat dairy products like cheese, milk, yogurts, doughnut, pistachios, cracked, cakes, cookies, etc

Treatment of high cholesterol

Change what you eat

Quit habits like excessive smoking and drinking

Eat more fiber

loose weight

Limit fatty foods

limit sugary foods

limit salty foods

Eat foods high in omega-3 fatty acids like salmons, sardines and tuna

Cut down intake of sweetened beverages

Get physically active

Eat Brussell sprouts, oats, brans, nuts, legumes, seeds, flax seeds, psyllium, blueberries, oranges, and beans, etc

The above and many more are healthy options that will help you lower triglycerides and cholesterols in the blood

Foods to avoid

This foods are high cholesterol foods. Red meat, bacon, meat parts, kidney, liver, sausages, etc due to high levels of sodium and saturated fats

Cooking methods that help:

Drain off fats during baking, broiling, roasting, etc

Go for grilling or boiling instead of frying

Cut off fatty sides from meats

Skim off the top layers of congealed refrigerated soups.

How to know cholesterol levels

Have a blood test

Have a heart health check to calculate the risk of heart disease

N/B: Portion serving and control are important regardless of age and gender and no matter how healthy the food is. This helps not only limit bad cholesterol but obesity.

Stick to a healthy diet and above all, according to Cleveland clinic, moderation is key

Disclaimer; No content on JaRaHaB should be used as a direct substitute for medical advice from your doctor, health and appearance personnel, or practitioner.

High cholesterol foods
Jarahab
I am Ray. A simple girl who writes for fun and therapy. Your favourite entrepreneur and health professional who is MPH certified. Passionate health Writer and Mental health advocate who has and is still having her fair share of varying daily, rare and challenging health and lifestyle struggles and shares in her voice how she overcomes them and how you too can cope for good Mental health. A survivor and writer with many books written to be published, a tech enthusiast and a perfectionist who has come to terms with embracing the imperfect life happily against odds through her realist nature. Oh, did i mention that there's something about me and Social entrepreneurship i have been exploring on this part of the world? Oh, anything to get the ball rolling with lots of side passions. I am founder of social enterprise called Ray. And, you know, 'I love you' just the way you are.
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