What Are High Cholesterol?
It should not come as a big surprise that the foods we love are very high in cholesterol. However, given that there is good and bad cholesterol, it is important to distinguish between the two. So as HDL is good and LDL is bad, it is very important to avoid or at least try to eat foods that are low in Ldl Cholesterol because too much can cause heart disease.
If you are reading this article, you have probably been told by your doctor or have personally decided to reduce your Cholesterol Levels. So, what are the High Cholesterol Foods that you should omit from your diet?
Firstly, there are two main ingredients that will raise your cholesterol levels:
Saturated fat – found in most animal products
LDL cholesterol – found in most animal products
Some sources of fat and bad cholesterol that are considered high cholesterol foods can include:
Meats
Nuts
Dairy foods
However, not all of them are bad. This is why it is important to monitor the saturated fat content in foods because the more there is, the harder the liver has to work to detoxify the body. Also, subsequent LDL cholesterol from bad fats will create plaque inside arteries, veins, and capillaries which can result in serious, if not deadly, cardiovascular diseases like heart attacks.
The following is a list of high cholesterol foods. They are listed according to food type, serving size, and cholesterol levels. If at all possible, try to eat something else, or choose lower fat versions of them:
Food Serving Size Cholesterol Level
Beef, kidney 3.5oz 375 mg
Beef, liver 3.5oz 300 mg
Beefsteak 3.5oz 70 mg
Boiled egg 1 225 mg
Butter 3.5oz 250 mg
Cheddar cheese 1oz 19 mg
Chicken 3.5oz 60 mg
Cream cheese 1oz 27 mg
Ice Cream 3.5oz 45 mg
Lamb 3.5oz 70 mg
Sponge cake 3.5oz 260 mg
Dietary Changes
This section will give you information on how to reduce cholesterol by changing your diet.
Many people suffer with high cholesterol because of the type of diet they follow. Eating foods which are high in saturated fat can cause high cholesterol. Our bodies need a certain amount of fat to function properly but we need to be careful what kind of fat we consume. The saturated fats that are found in meat products, whole fat milk, cheese and butter are the bad fats, as are trans fats or hydrogenated fats which are found in commercially produced cakes, cookies, pastries, fast food, coconut oil and palm oil.
It is good to know how to reduce cholesterol by simply changing the type of fat that you consume. Cut down on foods containing saturated fat or replace them with foods containing good fats like mono-unsaturated and polyunsaturated fats.
Mono-unsaturated fats are found in oils like rapeseed oil and olive oil and some nuts. Polyunsaturated fats are found in oily fish such as salmon, sardines, herrings and mackerel, and also some spreads. These types of fats are actually good for our hearts and cholesterol levels.
How to reduce cholesterol by changing your habits:-
- Stop using butter on your bread or in baking and instead use polyunsaturated spreads or olive oil.
- Fry foods with olive oil or avoid frying and grill, microwave or steam foods.
- Trim fat off meat or use lean cuts.
- Replace meat with soya products or cook more vegetarian meals.
- Buy low fat versions of your normal foods.
- Replace snacks like cakes and cookies with fruit and vegetable based snacks.
- Eat oily fish two or three times a week.
It is important to have no more than 200mg or less of cholesterol per day. The rest of any healthy diet should include fresh fruits, vegetables, legumes (peas, beans, lentils, etc.), whole grains and either 2% or no-fat milk. The American Heart Association recommends a calorie controlled version of the ‘Mediterranean Diet’. This can be found in pyramid for through their website.
SFC Challenge #4 (Part A & B)
