Why to Avoid High Cholesterol Foods?
Taking care of your diet is one of the most important things, especially for older people, who are 50 years and above. They should avoid high cholesterol foods in their diet, as it may lead to several problems.
Cholesterol is a fatty substance found in the body, and it is used to make cell membranes and some hormones. Although it has some functions, too much of it can be dangerous. It can build up in your arteries and cause heart disease or other problems.
Types of Cholesterol
There are two types of cholesterol: HDL and LDL. HDL is the “good” cholesterol because it helps remove excess cholesterol from your arteries and transport it to your liver, where it is broken down. LDL is the “bad” cholesterol because it can build up in your arteries and cause blockages. You want to have a high level of HDL and a low level of LDL.
There are many different factors that can affect your cholesterol levels, including your diet. Some foods can raise your cholesterol, while others can lower it.
List of foods that you should avoid and why avoid them
1. Saturated Fats
Saturated fats are found in animal products, such as meat and dairy. They can also be found in some plant-based oils, such as coconut oil and palm oil. These fats can raise your LDL cholesterol levels. If you have high cholesterol, you should avoid or limit foods that are high in saturated fats.
2. Trans Fats
Trans fats are created when manufacturers add hydrogen to vegetable oil to make it solid at room temperature. This process is called “hydrogenation.” Trans fats are often found in processed foods, such as cookies, crackers, and margarine.
They can also be found in some fried foods, such as french fries and doughnuts. Trans fats can raise your LDL cholesterol levels and lower your HDL cholesterol levels. You should avoid trans fats as much as possible.
3. Refined Carbohydrates
Refined carbs are found in processed foods, such as white bread, pasta, and pastries. They have been stripped of their outer layer, which contains fiber and other nutrients. Refined carbs can raise your blood sugar levels and are associated with a higher risk of heart disease. You should avoid or limit refined carbs if you have high cholesterol.
4. Processed Meats
Processed meats are meats that have been preserved by smoking, curing, or salting. They include ham, bacon, sausage, and deli meats. These meats are high in saturated fats and sodium, which can raise your blood pressure. Processed meats are also associated with a higher risk of heart disease. You should avoid or limit processed meats if you have high cholesterol.
5. Sugary Drinks
Sugary drinks, such as soda and fruit juice, are high in calories and sugar. They can lead to weight gain, which can raise your LDL cholesterol levels. You should avoid or limit sugary drinks if you have high cholesterol.
6. White Rice
White rice is a refined carb that has been stripped of its outer layer. It is quickly digested and can raise your blood sugar levels. You should avoid or limit white rice if you have high cholesterol.
7. White Bread
White bread is a refined carb that has been stripped of its outer layer. IThe bad thing about eating too much refined carbs, such as white bread, is that it can raise your blood sugar levels.
Foods that are good for you
There are also many foods that can help lower your cholesterol levels. These include:
1. Foods high in soluble fiber
Soluble fiber can help reduce your LDL cholesterol levels by binding to it in your intestine and preventing it from being absorbed into your bloodstream. Good sources of soluble fiber include oats, barley, beans, lentils, apples, oranges, and flaxseeds.
2. Foods rich in polyunsaturated fats
These are the “good” fats that can help lower your LDL cholesterol levels. They include omega-3 fatty acids, which are found in fish, and plant-based oils, such as olive oil and canola oil.
3. Nuts and seeds
Nuts and seeds are a good source of fiber, vitamins, minerals, and polyunsaturated fats. All of these nutrients can help lower your LDL cholesterol levels. Good choices include almonds, walnuts, pistachios, flaxseeds, and chia seeds.
The good thing about avocados is that they’re high in monounsaturated fats, which can help lower your LDL cholesterol levels. They’re also a good source of fiber and vitamins.
There are many foods that can help you lower your cholesterol levels, including foods high in soluble fiber, polyunsaturated fats, and nuts and seeds. It’s important to include these foods in your diet if you have high cholesterol.
In addition, you should avoid or limit foods that are high in saturated fat, trans fats, refined carbs, and sugar. These foods can raise your LDL cholesterol levels and increase your risk of heart disease.