Cholesterol is a confusing kind of fat present in our blood. On one side, our body needs this lipid to function properly. On another note, the high level of cholesterol puts the same body at risk. According to a stat, a considerable percentage of people suffer from heart diseases due to high cholesterol.
So, it can be assumed that foods high in cholesterol are harmful to health. But here’s come the twist. Scientists believe that some high cholesterol food items contain healthy nutrients. So, which foods should you eat and which one should you avoid?
If you have the same questions in mind, then give this article a read.
Foods High in Cholesterol
Well, as I have mentioned earlier not all high cholesterol foods are bad. But yes, you must avoid some particular high cholesterol items. Here are 5 foods that are high in cholesterol but incredibly nutritious:
1. Cheese
Is cheese high in cholesterol? Or is it a perfect match for the low cholesterol diet?
Many of you may not know but cheese is a great source of protein, vitamin A, vitamin B, and calcium. Many experts believe that eating cheese can raise your LDL level. But some studies show contradictory results.
A recent report claims that eating 1 or 2 ounces of full-fat cheese every day will not affect cholesterol at all. But yes, the low-fat cheese is high in salt and saturated fats. These not only raise your cholesterol level but also increase the risk of having heart diseases or stroke.
I recommend eating cheese twice or thrice a week. Do not eat as much as you want, rather take 2 to 3 ounces. Also, avoid low-fat cheese.
2. Organ meats
Organ meats (liver, kidney, and heart) are packed with vitamin B, antioxidants, zinc, and iron. Though organ meats are nutritious, eating these items every day will raise your cholesterol level and cause heart diseases.
But a group of scientists claims that moderate intake of organ meats does not harm your cholesterol level. If you eat unprocessed meats, there will be a lesser risk of getting a stroke or heart attack.
3. Yogurt
Who does not love yogurt? The full-fat yogurts are rich in vitamins, proteins, zinc, magnesium, calcium, and phosphorus. But doesn’t dairy products raise your cholesterol level? Well, yes, but the case is different with the full-fat yogurts.
Different studies have proven the link between yogurt and a healthy heart condition. Experts believe that daily consumption of full-fat yogurts reduces LDL levels and keeps the blood pressure healthy. Also, the yogurt eaters have a better metabolism than the non-yogurt eaters.
4. Eggs
No matter what you can not avoid the nutritious values of eggs. This food contains protein, vitamin B, vitamin A, and selenium. Also, eggs are high in cholesterol. So, most people avoid eating eggs thinking that it will raise the LDL level.
But this is nothing but a misconception. According to scientists, eating eggs does not affect your cholesterol level like trans or artificial fats do. Rather, eggs protect your heart and keep you healthy.
So, how many eggs should you eat daily? The nutritionists believe that for healthy people eating 1 to 3 eggs per day is a good option.
5. Sardines
Fishes like sardines, salmon, or tuna are the best options to lower cholesterol levels. These fishes are loaded with vitamins, proteins, calcium, and other healthy fats. Though the sardines are high in cholesterol, eating these fishes will not impact your cholesterol level negatively.
What are the worst foods for high cholesterol?
Most of the high cholesterol foods are bad for our health. They not only raise the LDL level but also increase the risk of having heart diseases. Here are some foods high in cholesterol that you must avoid:
1. Junk foods
“What bad can happen by eating one burger?” This is our thought when we are at a fast-food shop. The truth is, consuming burgers, pizzas, or any other type of junk items can cause several chronic diseases including high cholesterol. Such as:
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- Obesity
- Diabetes
- Inflammation
- Heart disease
- Belly fat
- High blood sugar
2. Sugar items
Added sugar can ruin your overall health. According to researchers, consuming sugar will have the following impacts on your health:
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- Cognitive decline
- Fast aging
- High cholesterol
- Heart disease
- Obesity
- Cancer
However, sugars also work as an obstacle while the body tries to absorb minerals and other nutrients. So, here is what you should do. Cut off all the added sugar from your meals. Avoid cakes, pastries, and other bakery goods. If you want a dessert, prepare a sugar-free apple or fruit pie.
3. Fried items
Who does not like deep-fried french, meat, or fish fries? These fried items are packed with calories and trans fats, which raise the cholesterol level. If someone eats junk foods regularly, soon he will suffer from obesity, heart diseases, and high cholesterol conditions.
4. Processed meats
The sausage in a hot dog or the breakfast beacons, we can not pass a day without them. But the experts suggest limiting the intake of these items. A recent study shows that eating processed meats every day will increase the risk of heart disease by 42%. Also, there is a risk of having colon diseases.
High cholesterol diet plan
Adding healthy high cholesterol items and eliminating the worst once will benefit you in the long run. If you have high cholesterol, a proper diet is a must for you. Here are some diet tips that probably help you preparing an organized meal plan:
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- Add more plants and fruits to your meals. Plants contain soluble fibers that lower the LDL level.
- Unsaturated and monosaturated fats reduce overall cholesterol and raise HDL levels.
- Eliminate sugar, extra salt, and unhealthy fats from the meal.
- Eat foods that contain omega 3 fatty acids.
- Do regular physical exercises.
Final words
When it comes to foods high in cholesterol, most people do not know what to choose or what to avoid. It is important to debunk misconceptions. For safety, you can ask your doctor before adding any high cholesterol food to your meal.
Read Also: Diet Plan To Lower Cholesterol And Lose Weight: Is It Really Possible?
