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and Health:
Eating cholesterol-rich foods can significantly raise your cholesterol levels and risk for heart-related diseases, like heart disease and stroke. But with so many foods and dietary choices to choose from, it can be hard to determine which are most dangerous for your cholesterol levels, and ultimately, your health.
What Foods Should You Avoid?
When looking to keep your cholesterol levels in check, the two main things to avoid are saturated fat and trans fat. Both are linked to raising your bad cholesterol, or LDL cholesterol, while lowering your good cholesterol, or HDL cholesterol.
Some of the most common food sources of saturated fat and trans fat include:
- Processed Foods: Processed meats, including deli meats, bacon and hot dogs, contain very high levels of saturated fat. Many packaged and processed snack foods, like chips and some crackers, are also full of saturated fat and trans fat.
- High-Fat Dairy: Full-fat cheese, butter, ice cream and other high-fat dairy products are all major sources of saturated fat.
- Fried Foods: Frying foods in oil also adds saturated fat to food. French fries, fried chicken and other fried foods should be avoided if you’re trying to lower your cholesterol.
- Baked Goods: Baked goods like cookies, cakes, muffins and pastries are often made with unhealthy trans fat. Even if a product is advertised as “trans fat-free,” it doesn’t necessarily mean that it’s healthy. Some manufacturers are allowed to list “trans fat-free” on the label if their products contain less than 0.5 g per serving.
What Foods Should You Eat Instead?
When it comes to cholesterol and health, the two important things to remember are that you should reduce your intake of saturated and trans fats, and include more foods that contain dietary fiber, as well as omega-3 fatty acids.
Foods that are high in dietary fiber include oatmeal, barley, beans, and legumes like lentils and peas. Seeds, nuts, and vegetables are also good sources of dietary fiber.
As for omega-3 fatty acids, fatty fish like salmon and tuna are good sources. Egg yolks, nuts and a variety of seeds, such as chia and flax, also contain omega-3s.
It’s also important to include a variety of colorful fruits and vegetables in your diet as they are filled with antioxidants and vitamins that can help reduce inflammation in the body and provide overall better health.
Conclusion:
Overall, if you’re looking to keep your cholesterol levels in check and manage your health, it’s important to avoid foods high in saturated and trans fat, and to instead focus on eating more plant-based sources of dietary fiber and omega-3 fatty acids. By eating more nutrient-dense foods and avoiding those that are high in unhealthy fats, you can easily reduce your risk of developing heart-related diseases and maintain a healthy cholesterol level.
