Although there are many types of healthy foods that can be included in a diet to lower your cholesterol and triglycerides, there are some foods you should use sparingly, if not completely omit, from your lipid-lowering diet. Not only do some types of foods affect your cholesterol and triglycerides, but they can also affect other medical conditions that have a negative impact on your heart health, such as diabetes and high blood pressure. By paying attention to the foods you include in your diet, you are ensuring that you are keeping your lipid levels, and your heart, healthy. The following foods may affect your lipid profile and should be used sparingly in your diet. Show  Foods High in Saturated FatsStudies have noted that consuming foods high in saturated fat can increase your LDL cholesterol. However, some studies have noted that although foods high in saturated fat may increase your LDL levels, the type of LDL increased is large and buoyant—a type of LDL that does not appear to increase your risk of cardiovascular disease. Nonetheless, these foods are also higher in calories—which can cause you to gain weight if you consume these foods regularly. The American Heart Association recommends that saturated fat should comprise no more than 5% to 6% of your daily caloric intake. These foods are usually high in saturated fat:
There are many pre-packaged foods—such as snacks and meals—that may also be high in saturated fat. In some cases, a low-fat version of your favorite foods may also be available. In these cases, you should check the nutrition labels to verify the amount of saturated fat per serving. Trans Fat FoodsTrans fats are a form of fat found in some foods. Because these fats can lower HDL, increase LDL, and promote inflammation, it is recommended that you limit foods containing trans fat in your heart-healthy diet. Some of the following foods are likely to introduce trans fats into your diet:
The Food and Drug Administration (FDA) has stated that trans fats are “generally not recognized as safe”, so manufacturers are phasing out the use of this fat in the preparation of their foods. Because these foods have the potential to add saturated fat and calories to your foods, too, they should be limited—if not avoided—in your lipid-lowering meal plan. Foods With Refined SugarsFoods that are high in refined sugar content should also be avoided if you are watching your lipid levels. Consuming a diet high in refined sugars can adversely affect your HDL and triglyceride levels. Some studies have also found a link between consuming a diet high in refined sugars and an increased risk of cardiovascular disease. Because of this, the American Heart Association recommends no more than 6 teaspoons of sugar in foods should be consumed daily by women, and 9 teaspoons daily for men. Some of the more obvious foods that are high in refined sugars include candy, pastries, colas, cookies, and cakes. However, refined sugars can be hidden in some seemingly healthier foods, including:
Refined sugar can also be hidden in some pre-packaged meals and foods, contributing even more sugar and calories to your daily intake. Fortunately, there are some ways to make these foods healthier and with less added sugar. For instance, you can swap your higher carbohydrate white bread for whole-grain bread. Instead of purchasing sugary fruit juices off of the shelf, you make your own fruit juices using real fruit, without the added sugar. This will also increase your fiber intake, a type of carbohydrate that can help lower your LDL cholesterol. Nutrition labels, which can be found on the back of many food packages, can be your best ally when looking for foods to limit in your healthy diet. Saturated fat and trans fat content are located under the Total Fat heading of the nutrition label, whereas sugar content can be found under Total Carbohydrates. Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Additional Reading By
Jennifer Moll, PharmD Thanks for your feedback! What are the worst foods for high cholesterol?High-cholesterol foods to avoid. Full-fat dairy. Whole milk, butter and full-fat yogurt and cheese are high in saturated fat. ... . Red meat. Steak, beef roast, ribs, pork chops and ground beef tend to have high saturated fat and cholesterol content. ... . Processed meat. ... . Fried foods. ... . Baked goods and sweets. ... . Eggs. ... . Shellfish. ... . Lean meat.. What reduces cholesterol quickly?Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Soluble fiber is found in such foods as oatmeal, kidney beans, Brussels sprouts, apples and pears. Add whey protein. Whey protein, which is found in dairy products, may account for many of the health benefits attributed to dairy.
Are bananas good for cholesterol?The fiber and potassium in bananas can reduce the level of cholesterol and blood pressure. Banana is especially known as a good source of soluble fibre which will gives one a healthy body and good immune system.
What are the best foods to avoid to lower cholesterol?Other changes to your diet
Saturated fats — such as those in meat, butter, cheese and other full-fat dairy products — raise your total cholesterol. Decreasing your consumption of saturated fats to less than 7 percent of your total daily calorie intake can reduce your LDL cholesterol by 8 to 10 percent.
|
What foods should you avoid to lower your cholesterol
Related Posts
Copyright © 2024 ketiadaan Inc.
