Our body Cholesterol plays an important role in creating body energy for our body, but everything which is more is always not good. Therefore, high cholesterol in our body is creates various critical health issues including higher weight gain, Saturation of fat in our body which changes body shape especially on belly and thigh area, and it also blocks our heart arteries and create risk of heart diseases including heart attack. Our body created cholesterol from the fat we eat in our routine diet, there is some food that also contribute in increasing the cholesterol level and unhealthy fats in our body and generate risks of heart disease. In this article, we will explore that top 10 foods high in cholesterol and unhealthy fats, and we have provided the expert advised about their limiting of those cholesterol spiking foods in your daily diet to maintain healthy cholesterol level in your body and makes your lifestyle healthier.
Eggs are a popular nutritional powerhouse rich with lots of essential protein and nutrients, that’s why it is called as a diet food of athletes and bodybuilders. In egg only egg yolks are rich with cholesterols, one large fresh egg yolk contains around 186 milligrams of cholesterol. Eating Egg yolk can invite increase in body cholesterol level; therefore, it is advised to limit eating egg yolks, and even heart patients and heavy weight people should avoid eating egg yolk.
Eating tips: Egg white is lower in cholesterol, this can be replaced with egg yolk, also there are many vegan protein sources available including green Moong Beans, Soy Bean etc. with low cholesterol can be added in routine diet.
Organ meats such as liver and kidney are filled with essential nutrition and enjoyed by the meat lovers, but those contains high level of cholesterol and fats. 3 Ounces of beef liver may contain around 300 milligrams of cholesterol which is huge, therefore it is advised to add meat products mindfully in routine diet, those can be occasionally eaten to safeguard yourself from over cholesterol intake in your body which further turns into various critical health issues including cardiovascular issues and increased body fat.
Eating tips: it is advised to eat small portions of animal meats including liver and kidney parts to avoid the excess fat and cholesterol consumption.
- Shellfish (Shrimp, Lobster Crab, etc.
Shellfish including shrimp, lobster and crab are low in fat but high in cholesterol, a 3-ounce serving of shrimp contains approx..166 milligrams of cholesterol. Shellfish provide nutrition such as protein and omega 3 fatty acids, but their high LDL cholesterol contains is the main concern which required to limit their portion size to make your routine diet healthier and nutritious.
Tips for consumption: It is advised to prefer eating shellfish with low oil cooking such as grilling, baking, boiling etc. to avoid the extra fat addition in form of cooking oil and fats.
- Full-Cream Dairy Products
Full-cream dairy products such as full cream milk, cheese, butter, milk sweats etc. contains high saturated fat and cholesterol. A Cup of full-cream milk contains about 24 milligrams of cholesterol and saturate fats. It is advised to consume them only to cover up your body protein requirement. Also it is advised to consume dairy products in day time so the additional calories after its consumption will burn as you do your workout and daily physical routine.
Tips to use dairy products: Chose low fat dairy products and low fat dairy alternatives to reduce the intake of cholesterol.
- Processed Meats (Sausages, Hot Dogs, Bacon etc.)
Processed meats including sausages, hot dogs, bacon etc. are high in cholesterol, and unhealthy HDL trans fats, sodium and preservatives. Frequent eating processed meats can impact in increased fat and calorie levels in our body and further may damage the routine process of your cardiovascular system. It is advised to avoid or eat processed meat only in small portions to avoid its health impact.
Tips about processed meat consumption: Limit the intake of processed meat instead use natural protein sources such as fish, lentils, grains to gain nutrition along with low cholesterol.
Fried food including French fries, fried chicken wings, doughnuts and other fried food products are made with deep frying in cooking oil. Oil contains trans-fat such as LDL Bad cholesterol and HDL Cholesterol which increased the risk of heart disease.
Tips of Deep-fried food: Choosing healthier cooking oil such as olive oil and avocado oil will be better choice. Also using oil free cooking methods such as low oil baking and steaming will be healthier options.
- Baked Good (Pastries, Cake, Cookies)
Many industrially baked goods including cakes, pastry, cookies etc. are made with using vegetable cooking oils which contains high unhealthy fat and cholesterols. Bakery products including various bread are healthy and widely used in many global cousins, but other baked goods contain Milk cream and vegetable oil which makes them unhealthy.
Tips on eating bakery goods: Baked goods are made with added vegetable oil and dairy produce such as milk cream; therefore, it is healthy to eat its small portions occasionally to avoid the cholesterol spikes in our body.
- Fast food products and Sugary Carbonated Drinks
Fast food products including burgers, fried chicken, sandwiches, pizzas, hot dogs are high in cholesterol, saturated fat and food preservatives. Fast food also contains vegetable oil, sugar and salt which are unhealthy for eating. Also many popular carbonated and sugary drinks contain high amount of sugar and salt which spikes our body cholesterol levels and results in creating blockages in our heart arteries.
Fast food and sugary drinks higher consumption can create many serious health issues including uncontrolled weight gain, tooth decay, high cholesterol and unhealthy body fat levels. Today we can see around and experience the impact of high fast-food consumption on our kids and young adults with higher weight gain and cardiovascular issues.
Tips to eat fast food: Limited fast-food consumption occasionally is ok. Higher the fast-food portion in your routine diet increases the risk of spiking blood sugar and higher cholesterol level with risk of heart disease. Eating fast food increases unhealthy body fat level and
- Red Meat (Beef, Pork, Lamb)
Reed meat including beef, pork and lamb are major sources of saturated unhealthy fat and cholesterol. A 3-Ounce serving of cooked beef contains 80 milligrams of cholesterol. Meat should be eaten in limited portion to better balancing your routine diet and reduced cholesterol and fat.
Tip for eating red meat: beef sirloin, pork tenderloin, and lamb chops are low fat meat portions which are healthy and can be added in your routine diet with low cholesterol intake.
- Butter and Vegetable and hydrogenated Cooking Oils
Butter and Hydrogenated vegetable cooking oils contains high saturated fats and cholesterol. 1 table spoon of butter contains around 31 milligrams of cholesterol. Limited use of butter and cooking oil in your routine diet helps to reduce the intake of cholesterol and fat. High cholesterol levels in body can damage your heart health.
Tip about consuming butter and cooking oils: Using healthy fats such as olive oil and avocado oils makes your diet healthier.
last but not least, managing body cholesterol level is important to keep your heart healthier. Planning your diet with low cholesterol food helps to make your diet healthier. It is necessary for everyone to avoid those 10-food high in cholesterol to provide enough nutrition to your body.
Out diet plays an important part to make our body fit and improved heart health. Choosing low cholesterol food helps to maintain your body more fit and healthy.
Professional doctors and registered dietitian can help you to plan your diet according to your body condition and health requirements, which includes limiting and going with a very small portion of above mentioned 10 foods high in cholesterol level for betterment of your health.
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