High cholesterol foods to avoid

The high cholesterol foods to avoid that few know about. Furthermore, cardiovascular disease is the leading cause of morality in developed and developing countries. Elevated concentrations of LDL cholesterol and triglycerides , along with low concentrations of HDL cholesterol, are associated with an increased risk of cardiovascular disease. To ensure that you maintain heart health, it is important that you consume foods that lower cholesterol and avoid foods that are high in cholesterol that cause inflammation and weight gain. When it comes to lowering high cholesterol naturally, strictly avoiding all cholesterol-rich foods is not necessary.

In fact, foods that contain cholesterol can still be consumed regularly. It’s all about moderation and balance — eating a combination of nutrient-dense foods that fight inflammation and attack the root of the problem, while avoiding cholesterol-damaging foods like processed foods and alcohol.

What is:

Cholesterol is a waxy, fatty substance found in every cell in the body. Our bodies need cholesterol to produce hormones that protect the body, vitamin D and the bile salts needed to break down carbohydrates, fats and proteins.

In addition, the brain and nervous system depend on cholesterol for the creation of neurotransmitters such as serotonin and dopamine. Our bodies make the cholesterol we need, but they also extract cholesterol from our food.

If you have too much cholesterol, it starts to build up in your arteries and can lead to atherosclerosis or hardening of the arteries. Eventually, high cholesterol levels can cause problems with heart and blood flow, leading to dangerous blood clots and inflammation that can lead to heart attacks and strokes.

High cholesterol levels do not determine whether you are at risk of having a heart attack or stroke. Other factors include your blood pressure, whether or not you smoke, whether or not you have diabetes, and your age, gender, and race.

According to the American Heart Association, many people are unaware that their cholesterol is too high because there are usually no symptoms. High cholesterol can cause a dangerous buildup of cholesterol and other deposits in the walls of your arteries, reducing blood flow through your arteries.

This can lead to coronary heart disease and complications such as chest pain (angina), heart attack and stroke. For several decades, there have been government-mandated dietary recommendations to limit cholesterol consumption to no more than 300 milligrams per day for healthy adults.

However, based on recent evidence, there are some serious challenges to this current dietary restriction, which has resulted in discussions about national recommendations that have finally been amended.

The truth is, not all cholesterol-rich foods are bad for your body. In fact, some may even increase HDL cholesterol levels and improve your cardiovascular health. To distinguish high-cholesterol foods that should be avoided versus high-cholesterol foods that can still be consumed, the most important factor is inflammation.

The foods that lead to weight gain and inflammation are the ones that should be eliminated from your diet in order to promote cardiovascular health. So, check out now  The 7 High Cholesterol Foods to Avoid:

High cholesterol foods to avoid:

According to the National Cancer Institute, these are the top dietary sources of cholesterol among people living in the US:

• Eggs – 25%
• Chicken – 13%
• Beef, meat mixes and hamburgers – 11%
• Fat cheese – 4%
• Sausage, hot dogs, bacon and ribs – 4 percent
• Fish – 3%
• Grain-based desserts – 3%
• Milk dessert – 3%
• Pasta – 3%
• Pizza – 3%
• Mexican mixed dishes – 3%
• Cold cuts – 3%
• Reduced fat milk – 2.5%
• Mixed pork dishes – 2%
• Shrimp – 2%

Interestingly, not all of these high cholesterol foods have a negative impact on our total cholesterol levels. Foods that cause inflammation do more damage and increase our chances of developing heart disease.

Low quality animal products are highly inflammatory, as are toxic oils that are made using chemicals and solvents. Alcohol, sugar and caffeine are all stimulants that the liver can use to make more cholesterol, increasing levels of inflammation.

Research shows that increased body weight is associated with high cholesterol and an increased risk of coronary heart disease. Therefore, losing weight and cutting out foods that contribute to weight gain and inflammation help in lowering total cholesterol and LDL cholesterol levels.

The following foods should be avoided to lower LDL and increase HDL cholesterol levels:

1. Canola oil and other processed vegetable oils:

Canola oil is one of the top  High Cholesterol Foods to Avoid , as when canola oil undergoes hydrogenation, a process that makes it a partially hydrogenated oil, it increases its level of trans fats.

These are a group of fats that should be avoided as much as possible as it is scientifically known to increase LDL cholesterol and decrease HDL cholesterol levels.

Research shows that all fatty acids with one or more bonds in the trans configuration increase the ratio of LDL to HDL cholesterol. Other oils that contain trans fatty acids include corn oil, safflower oil, soybean oil, and vegetable oil.

2. French fries and other packaged foods:

Extensive research assesses the increase in snacks, snack foods and ultra-processed foods in the American diet. Some studies show that 66% of calories consumed by US citizens come from packaged foods and beverages.

As snacks and snack foods grew in frequency and number, food frequency also increased, leading to higher rates of obesity and high cholesterol levels. Avoid unhealthy snacks like potato chips, crackers, fried foods and other packaged foods.

3. Cookies and other sugary sweets:

Cookies and other sugary sweets are  High Cholesterol Foods to Avoid , as dietary sugars are a cause of obesity, various chronic diseases, and a host of cardio metabolic risk factors. Today in the US, over 75% of packaged and processed foods contain some form of added sugar.

Research has shown that added sugars have been linked to an increase in LDL cholesterol, an increase in triglycerides and a decrease in HDL cholesterol. This includes baked goods such as cookies, cakes, muffins, pastries, candies and other packaged foods that contain added sugars.

In addition, sweetened beverages lead to weight gain and inflammation, which can negatively affect cholesterol levels. This includes sodas, juices, energy drinks and other sugary drinks on the market today – which leads to sugar addiction.

4. Bacon and other processed meats:

Recent studies have shown that processed meats are associated with increased cardiovascular disease and stroke mortality.

Evidence suggests that consumption of processed meat increases the risk of heart health problems, while consumption of unprocessed meat has little or no association with cardiovascular disease.

Limit your consumption of processed meats, such as bacon, sausage, bologna, salami and hot dogs. Even those with “fat-reducing” labels are high in calories and saturated fat. In addition, processed meats are often high in sodium .

5. Alcohol:

Excess alcohol increases blood pressure and triglyceride levels, while moderate alcohol consumption (up to five grams a day) can lower your risk of cardiovascular disease.

Research shows that higher levels of consumption increase the risk of developing heart problems, starting with 30 grams a day for women and 45 grams a day for men.

6. Milk and other conventional dairy products:

Milk and other conventional dairy products are  High Cholesterol Foods to Avoid , as milk fat contains a wide range of fatty acids, and some have a negative impact on cholesterol-rich lipoproteins.

Saturated fatty acids such as lauric acid and myristic acid increase total plasma cholesterol, especially LDL. Research shows that replacing saturated dairy fatty acids and trans fatty acids with polyunsaturated fats lowers LDL cholesterol levels and is associated with a reduced risk of cardiovascular disease.

Recent studies show that dairy fermentation can be used to produce products with more beneficial effects on the plasma lipid profile, such as kefir and cultured organic yogurt. In fact, a 2008 study showed that unpasteurized yogurt reduced serum cholesterol by 5-9%.

7. Refined grain products:

Refined grain products are one of the top  High Cholesterol Foods to Avoid , as a diet high in refined carbohydrates such as white bread, tortillas, bagels and pasta has a negative effect on your HDL cholesterol level.

Studies show that refined grains have a high glycemic index, and consumption of this type of carbohydrate leads to significantly higher risks of high cholesterol. Reducing your consumption of these types of carbs can improve your HDL levels. Opt for high quality sprouted breads and fruits.

Precautions:

Avoiding these cholesterol-rich foods alone does not necessarily decrease the risk of developing cardiovascular disease. It is also important to increase your physical activity, lose weight and stop smoking if you are a smoker. There are also factors that cannot be controlled, such as an inherited condition called familial hypercholesterolemia, which causes very high levels of LDL cholesterol.