Foods that raise cholesterol exist and we eat most of them every day without knowing. So if you have been told you have high cholesterol and you are wondering what that means and what you can do to lower it. Keep reading we got you covered.
Making small changes to your food choices can help lower your cholesterol, if you choose to. However, you still need cholesterol because it’s a crucial material your body uses to build the hormones, cells, and vitamins that keep you alive and healthy.
What is cholesterol in the human body, you may ask? Cholesterol is a waxy, fatty substance produced naturally by your liver and found in your blood.
Also, know that cholesterol is used for many different things in your body, but it can become a problem when there is too much of it in your blood.
When you have high levels of cholesterol in your blood just know that they are mainly caused by eating foods that aren’t part of a heart-healthy eating pattern.
So, by following a heart-healthy eating pattern, you will be eating in a way that is naturally low in unhealthy fats and high in healthy fats.
Amazing Foods That Raise Cholesterol
Below are foods that help raise cholesterol levels in the body:
1. Processed Meats
Are you aware that processed meats, such as sausages, bacon, and hot dogs, are very high-cholesterol foods that you should limit in your diet?
A research of large review involving more than 614,000 participants associated each additional 2-oz (50-g) serving of processed meat per day with a 42% higher chance of heart disease.
2. Whipped Cream
Whipped cream is one of the foods that raise cholesterol, although it might be a delicious dessert.
But also know that whipped cream is made with whole milk and loaded with fat. So to reduce your cholesterol level try making your own with Greek yogurt, coconut milk, or cashews and almonds instead.
Hope you know that cookies, cakes, ice cream, pastries, and other sweets tend to be high in cholesterol, added sugars, unhealthy fats, and calories.
A lot of research has linked high added sugar intake to obesity, diabetes, heart disease, mental decline, and certain cancers.
4. Fried foods
So many fried foods, such as deep-fried meats and cheese sticks, French fries, fried chicken, onion rings, and other deep-fried are high in cholesterol and are worth avoiding if you want to lower your cholesterol level.
Because this foods are loaded with saturated fats and extra calories. Choose baked or air-fried options instead.
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5. Organ meats
One of the foods that raise cholesterol levels is organ meats which include heart, kidney, and liver and are highly is highly nutritious.
For example, chicken heart is an excellent source of the powerful antioxidant CoQ10, as well as vitamin B12, iron, and zinc. A 1-cup (145-g) serving provides 351mg of cholesterol.
6. Red meat
We use red meat such as beef, pork, and lamb in cooking and they are generally high in saturated fat. Cut of meat like hamburgers, ribs, pork chops, and roasts are the highest in fat.
But you don’t have to avoid these meats entirely, just eat them only on occasion. Limit yourself to the recommended 3-ounce portion size and stick to leaner cuts like sirloin, pork loin, or filet mignon.
7. Baked goods and Sweets
Baked goods and sweets usually contain butter or shortening which makes them high in saturated fat and cholesterol.
Also, they tend to be full of sugar, which can lead to high levels of blood triglycerides, which are also unhealthy like blood fat (lipid) that can be a risk factor for coronary heart disease.
8. Microwave Popcorn
Popcorn are delicious snack used when having a relaxation or for movies and games. Popcorns are recommended snacks for weight loss, if unsweetened.
Microwave Popcorn is not healthy at the same time so switch up this tasty snack for unsalted and butter-free options.
You could also try plain popcorn sprinkled with parmesan cheese to avoid the rise in cholesterol levels.
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9. Macaroni & Cheese
The main ingredients of macaroni & cheese are whole milk and butter, and cheeses are loaded with unhealthy fats.
Instead, make your homemade mac and cheese with 1% milk and reduced-fat cheese.
10. Egg Yolks
Always Opt for egg whites which are cholesterol-free! Avoiding these foods is sure to help you lower your cholesterol and prevent health challenges in the future.
11. Full-fat dairy
Whole milk, butter, and full-fat yogurt, and cheese are high in saturated fat. Cheese also tends to be high in sodium, and most Americans get too much sodium, too.
Use limited cheese to about 3 ounces per week, and choose part-skim cheese such as Swiss or mozzarella when cooking.
Drink skim (non-fat), 1% or 2% milk to get your calcium intake. Look for non-fat or low-fat yogurt varieties. Use extra-virgin olive oil or avocado oil instead of butter.
12. Lean meat
Certain kinds of lean meat are high in cholesterol but low in saturated fat. These include liver (and liver pate), kidney, sweetbreads, heart, and tripe.
While you might not find these meats appealing, they are better options than processed or red meat.
But if you have high cholesterol, eat limited amounts of these foods. Stick to a weekly intake of four egg yolks or two servings of shellfish.
Some types of shellfish are higher in cholesterol than others, so avoid this fish if you need a lower cholesterol level.
Shrimp is notoriously high in cholesterol, packing in more than half of your daily value in a 3-ounce serving, but its saturated fat content is practically nonexistent. Shellfish is a good source of protein, B vitamins, selenium, and zinc.
14. Pasture-raised steak
Pasture-raised steak lowers cholesterol levels because it is packed with protein and important vitamins and minerals.
As a result, it’s lower in cholesterol than feedlot beef and contains significantly more omega-3 fatty acids, which have anti-inflammatory properties.
A 4-oz (113-g) serving of pasture-raised steak has about 62 mg of cholesterol.
15. Cod Liver Oil
Cod liver oil delivers amazing health benefits in a concentrated form. Just one tablespoon contains 570 mg of cholesterol. It also contains 453% of the DV for vitamin A and 170% of the DV for vitamin D.
Cod liver oil is also rich in omega-3 fatty acids, which may reduce the risk of heart disease and offer various other benefits.
In conclusion, foods that raise cholesterol levels are everywhere, and the most annoying thing they are always so delicious that when eating them you may not remember portion control.
Diet changes, such as eating more fruits and vegetables, cooking with herbs and spices, consuming soluble fiber, and loading up on unsaturated fats, can help lower cholesterol levels and reduce these risks.