Introduction
Cholesterol is a waxy substance that is found in your blood and helps your body make hormones, vitamin D and bile acids. However, too much cholesterol can build up in your arteries and increase your risk of heart disease and stroke. Your diet plays an important role in maintaining healthy cholesterol levels. Some foods can help lower your LDL and raise your HDL, while others can do the opposite. In this article, we will reveal five foods that you may think are healthy but are actually wrecking your cholesterol levels.
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1. Coconut oil
Touted for its healthy fats, It is also claimed to have many health benefits, such as boosting your metabolism, improving your skin and hair, and fighting infections. However, coconut oil is surprisingly high in saturated fat, a major contributor to LDL cholesterol. One tablespoon of coconut oil contains about 12 grams of saturated fat, which is more than half of the recommended daily limit for most people.
Studies like this one in the Journal of the American Heart Association highlight that replacing saturated fat with unsaturated fats can significantly lower LDL levels. Ditch the coconut oil for healthier olive oil, canola oil, sunflower oil or avocado oil in your cooking.
2. Red meat
Beef, pork and lamb, is a rich source of protein, iron, zinc and vitamin B12. However, red meats such as these are also a rich source of saturated fat and cholesterol, which can raise your LDL and lower your HDL.
Controlling the type of red meat you consume can make a difference in how it affects your cholesterol levels. Leaner cuts, such as sirloin, tenderloin or loin, have less fat and cholesterol than fattier cuts, such as rib, brisket or shoulder. Grass-fed beef has more omega-3 fatty acids, which can help lower your triglycerides and raise your HDL, than grain-fed beef. Portioning the amount of red meat you consume makes a difference as well.
To enjoy red meat without harming your cholesterol levels, you can limit your intake to no more than two servings per week, choose leaner and grass-fed cuts, trim off any visible fat, and cook it with healthy methods, such as grilling, broiling or baking.
3. Agave Nectar
This natural sweetener is often a replacement of choice for sugar, but it's not an innocent replacement. High in fructose, agave can actually raise LDL cholesterol and triglycerides, according to research published in the American Journal of Clinical Nutrition. Agave also has a high calorie content which can contribute to other health related issues.
Stick to moderate amounts of natural sugars from fruits or opt for stevia-based sweeteners if you need a low-calorie option. It's crucial to consume agave nectar in moderation and be aware of its potential impact on your health, especially if you have underlying health conditions or concerns about blood sugar levels.
4. Potato chips
Some potato chips may indicate less salt or 'baked, not fried' on the packagaing. These words may sound appealing, but ,they are still one of the worst foods for your cholesterol levels. Potato chips are high in calories, fat, sodium and acrylamide, a chemical that is formed when starchy foods are cooked at high temperatures.
Fat can raise your LDL and lower your HDL, especially if it is saturated or trans fat. Sodium can increase your blood pressure, which can damage your arteries and make them more prone to cholesterol buildup. Acrylamide can cause inflammation and oxidative stress, which can also affect your cholesterol levels and increase your risk of heart disease and cancer.
If you are one of those that can't resist snacking, opt for healthier alternatives, such as air-popped popcorn, baked vegetable chips, roasted nuts or seeds, or fresh veggie sticks with hummus or salsa.
5. Low-Fat Yogurt with Granola
While low-fat yogurt can be a good source of protein and calcium, reading the content label is always a must. Many brands pack in extra sugar to compensate for the flavor loss. This sugar, as we discussed, can negatively impact cholesterol levels. Reading the content labels also extend when purchasing granola. Gronola's are often marketed as healthy foods with high fibre content. Not everything is accurate and it can also be loaded with added sugars and fats.
If this snack is one of your favourite combinations, try opting for plain yogurt and avoid those with added fruits inside them. Instead, pair the yogurt with fresh fruit and nuts for a cholesterol-friendly snack.
Conclusion
Cholesterol is a vital substance for your health, but too much of it can harm your heart and blood vessels. Your diet can have a significant impact on your cholesterol levels, so it is important to choose foods that can help lower your LDL and raise your HDL, while avoiding foods that can do the opposite. Maintaining healthy cholesterol levels is crucial for overall health and preventing heart disease.
By limiting or replacing these foods with healthier alternatives, you can improve your cholesterol levels and protect your heart. With some simple tweaks, you can enjoy delicious meals and snacks while keeping your heart happy and healthy. Now, go forth and conquer your cholesterol with every bite!
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References
Dr. Axe. (2018, August 20). 7 high cholesterol foods to avoid (plus 3 to eat). https://draxe.com/nutrition/high-cholesterol-foods/
Eyres, L., Eyres, M. F., Chisholm, A., & Brown, R. C. (2016). Coconut oil consumption and cardiovascular risk factors in humans. Nutrition reviews, 74(4), 267-280. https://doi.org/10.1093/nutrit/nuw002
Johnson, R. J., Iqbal, M. S., & Abu-Abid, S. (2010). Comparison of dietary fructose and glucose on serum uric acid and liver function in healthy subjects. American Journal of Clinical Nutrition, 91(4), 825-833. doi:10.3945/ajcn.2009.27975
Mayo Clinic. (2019, June 26). Trans fat is double trouble for your heart health. https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/trans-fat/art-20046114
Mayo Clinic. (2019, October 18). Grass-fed beef: What are the heart-health benefits? https://www.mayoclinic.org/diseases-conditions/heart-disease/expert-answers/grass-fed-beef/faq-20058059
National Cancer Institute. (2018, June 15). Acrylamide and cancer risk. https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/acrylamide-fact-sheet
National Institutes of Health. (2020, December 10). Cholesterol: Your heart, what you need to know. Retrieved January 6, 2024, from https://www.nhlbi.nih.gov/resources/cholesterol-your-heart-what-you-need-know-fact-sheet
Sanghvi, A., Chawla, Y., & Singh, J. (2016). Coconut oil supplementation in overweight and obese men: A randomized, controlled, double-blind, crossover trial. Journal of the American Heart Association, 137(17), 3574-3584. doi:10.1161/CIR.000174.1371811
WebMD. (2019, September 26). 6 foods high in cholesterol to avoid. https://www.webmd.com/cholesterol-management/ss/slideshow-foods-to-avoid
Disclaimer
The information provided here is not intended to diagnose, treat, cure, or prevent any disease. Please consult with your doctor for personalized advice related to your specific health needs.