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Hypercholesterolemia is a prevalent condition in the US. Two out of five American adults have the disease, which increases the risk of heart attack and stroke, according to the Centers for Disease Control and Prevention.
A waxy molecule called cholesterol circulates in your bloodstream. By itself, it is not always harmful because the body needs cholesterol to make hormones and new cells. However, it can cause very serious problems. For example, preventive cardiologist at Houston Methodist Hospital, Dr. Eleonora Avenatti said high blood cholesterol is the primary cause of atherosclerosis, which is defined as “the buildup of debris in your arteries.”
If your arteries are like the pipes that carry blood to your internal organs like your heart, brain, and kidneys, over time, cholesterol can build up inside them and impair blood flow. Then it can result in conditions like kidney problems, heart attacks and strokes, according to Avenatti.
Your doctor will prescribe a blood test, called a lipid panel, to measure your cholesterol. If your cholesterol is high, you may be prescribed medication or advised to make lifestyle changes such as diet and exercise.
Food is the first and most obvious place to start. According to experts, certain foods can affect your cholesterol levels and increase the likelihood of the negative effects listed above.
Below, experts list things to avoid if you have high cholesterol, as well as some other things that may be even more important than what you eat.
Experts list things to avoid if you have high cholesterol
Full-fat dairy
Full-fat dairy products are high in saturated fat, which is harmful to low-density lipoprotein (LDL), also known as “bad” cholesterol.
“Eating saturated fat can make it really difficult for your body to get rid of bad cholesterol,” said Beth Auguste, owner of Be Well with Beth in Philadelphia and a certified dietitian. You remove some of the cholesterol from your body by sending your bad cholesterol to your liver to be cleaned. Because it interferes with your liver’s ability to break down harmful cholesterol, saturated fat affects it.
Since dairy has some health benefits, you can reduce this particular problem by adding low-fat dairy products to your diet whenever possible.
According to preventive cardiology dietitian Michelle Routhenstein at EntirelyNourished.com, “Choose fat-free dairy products like yogurt and kefir to reduce saturated fat intake while still getting essential heart-healthy nutrients like magnesium, calcium and vitamin D,” she wrote. to HuffPost via email.
Auguste also notes that you can add almonds or chia seeds to fat-free dairy products like yogurt or cottage cheese to provide healthy, unsaturated fats. Auguste comments, “It gives you healthy fat to go with the dairy protein.”
Red meat
You probably already know that people with high cholesterol should not eat red meat, such as lamb, hog or beef. why Red meat is high in saturated fat, which, as already mentioned, makes it harder for the body to process cholesterol, according to Auguste.
This doesn’t mean you should never eat red meat, but those with high cholesterol should carefully monitor how much they eat.
“Frankly, Auguste suggests that instead of using meat as the main course in your meal, you should use beans as an additional source of protein and high-protein grains like quinoa or lentils to supplement iron, fiber, and fiber. Protein in your diet.”
Skin on meat
Auguste also found that beef skin is high in saturated fat. She points out that this applies to the skin of any meat, including pork, turkey and chicken skins.
Choose lean protein sources, including tofu, fish, legumes (beans, lentils, and chickpeas), skinless chicken, and legume-free poultry. According to Rautenstein, these protein sources can support heart health by preserving muscle mass and reducing saturated fat.
Auguste said it’s also important to find ground meat without the skin.
Highly processed foods
“It seems like avoiding processed foods is the best way to go, as we’re learning more and more,” Avenatti said.
Minimally processed foods, such as boxed salads and bagged dry beans, are not a problem here, although many foods are treated in some way. On the other hand, you should avoid highly processed foods like chips and smoked sausage.
According to Avenatti, “They are low in fiber, vitamins and minerals and high in unhealthy fats and salt, which is a harmful combination from a cardiovascular health standpoint.”
“If my patients are in the mood for something non-vegetarian, by all means order a steak. However, Avenatti advises against consuming anything highly processed, such as sausage, because they lack the nutritional balance inherent in the original meat. .
“All the major [cardiovascular] societies recommend a ‘whole food’ approach and recommend a diet rich in highly-processed foods for these reasons,” she said.
Fried foods
Similarly, Rautenstein advises avoiding fried foods if you have high cholesterol. The trans fats contained in fried foods have the potential to raise your bad cholesterol levels and increase your risk of heart disease in general.
according to the Mayo Clinic. To determine if the food this includes both sweet and unsweetened fried foods, including French fries, donuts, and fried chicken. Check the ingredients label of partially hydrogenated oils to see if the food you are eating contains trans fats.
Other ways you can prioritize your heart health
Avenatti commented, “I’m happy to say that it all depends on the food you eat.” “Unfortunately, that’s not really the case. There is some cholesterol in the food we eat, but most of the cholesterol in our blood is made by our own bodies.”
More than food choices, Avenatti said, genetics and our body’s mechanisms for dealing with cholesterol determine individual differences.
Since no meal is completely harmless, we prefer to focus more on patterns. “In my opinion, moderation in eating is still important,” she commented.
A rare steak or burger isn’t as important as what you eat most of the time. Also, unless you eat If all you eat is processed and fried food, you probably won’t have much trouble.
“As long as you stick to a reasonable diet, [one-time food choices] are less impactful than people think,” the speaker said.
But food choices are especially important for those with elevated triglycerides. High triglycerides, which are assessed when your cholesterol is checked, are more closely linked to what you eat, claims Avenatti.
“We see that diet has a direct effect,” she said. “Processed foods, fried foods, butter, shortening of any kind, full-fat dairy, cheese — these are all things that are definitely going to affect your triglyceride levels.”
Refined carbohydrates can also contribute to elevated triglycerides, Auguste added. Thus, if you eat a lot of white bread, white spaghetti, or fiber-free crackers, you should consider adding fiber to your diet as this will lower your blood triglyceride levels.
“This includes substituting chickpeas or lentils for pasta, or combining white beans with pasta,” Auguste said.
Some individuals may also need medication to lower cholesterol. As shown earlier, dietary changes alone cannot significantly affect your cholesterol levels; Heredity plays a significant influence.
Although many people express dissatisfaction with the negative effects of statins, which are cholesterol-lowering drugs, Avenatti emphasized that alternative medical options are available. Avenatti advises finding out why your doctor prescribed the drug in the first place and finding alternatives if you’ve been given a prescription for high cholesterol but either don’t use it or don’t like the results.
All things considered, it is important to lead a heart-healthy lifestyle that includes regular exercise, a balanced diet, adequate sleep and, if necessary, medication management.
Avenatti suggests following the American Heart Association’s 8 Essential Principles of Life To support your heart health. These suggestions include a variety of healthy lifestyle treatments such as nutrition, exercise, sleep, and smoking cessation. HuffPost was the original home of this article.
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