5 Foods That Aren’t Doing Your Cholesterol Any Favors

High cholesterol is a common problem throughout the United States.according to Centers for Disease Control and PreventionThe condition affects two in five American adults and increases the risk of stroke and heart attack.

Cholesterol is waxy substance It circulates in the blood.Not necessarily dangerous in itself – we need cholesterol to help us make cells and make hormones. But too much can cause problems. For example, it states that excess cholesterol in the blood is a major factor causing atherosclerosis. Dr. Eleonora Avenattipreventive cardiologist at Houston Methodist Hospital, this is “the buildup of debris in the blood vessels.”

“If you think of blood vessels as pipes that transport blood over time to internal organs such as the heart, brain, and kidneys, [cholesterol] Debris can build up in the pipes and the blood flow isn't as good as it should be. This can lead to conditions such as heart attacks, strokes, and kidney failure,” Avenatti said.

Cholesterol is measured by a blood test (known as a lipid panel) ordered by your doctor. If you have high cholesterol, you may be prescribed medication or need to make lifestyle changes such as diet and exercise.

One of the most natural changes starts with your diet. Experts say that certain foods can affect your cholesterol levels and put you at risk for the adverse events listed above.

Below, experts share the foods you should avoid if you have high cholesterol, plus some factors that may be even more important than the foods you eat.

Full-fat dairy products are high in saturated fat, which is bad for LDL cholesterol, often referred to as “bad” cholesterol.

“Saturated fats can actually reduce the body's ability to eliminate bad cholesterol,” says Roberts, R.D., a registered dietitian in Philadelphia. Be on good terms with Beth.. “Bad cholesterol is transported to the liver where it is purified, which removes some of the cholesterol in the body. Saturated fats affect the liver because it prevents the liver from breaking down bad cholesterol.”

Dairy products have several health benefits, so incorporating low-fat dairy products into your diet can help alleviate this problem. Possible.

“Choose fat-free dairy products like yogurt and kefir to reduce your intake of saturated fat, while also getting essential heart-healthy nutrients like magnesium, calcium, and vitamin D,” says Preventive Cardiology. says nutritionist Michelle Ruthenstein. complete nutrition.comhe told HuffPost via email.

Additionally, Auguste said you can add healthy unsaturated fats to fat-free dairy products by topping things like fat-free yogurt or cottage cheese with almonds or chia seeds. “This gives you healthy fats along with dairy protein,” says Auguste.

You probably know that red meat, such as beef, pork, and lamb, is not good for people with high cholesterol. why? Red meat is high in saturated fat, which makes it harder for your body to break down cholesterol, as mentioned above, Auguste says.

This doesn't mean you should never eat red meat, but people with high cholesterol should carefully consider their intake.

“Honestly, in general, you should use meat as a side to your meals, consume legumes as another way to replenish protein, and consume high-protein grains such as quinoa and lentils.” …The diet also includes iron and fiber as a way to supplement protein,” Auguste said.

Auguste says the skin of meat is also high in saturated fat. This applies to all meat skins, including chicken skin, turkey skin, and pork rinds (pork skins), she noted.

“Choose lean protein sources such as skinless chicken, fish, legumes (beans, lentils, chickpeas), and tofu. These protein sources are low in saturated fat and promote heart health while increasing muscle mass. ,” Rosenstein said.

Auguste also points out that it's important to look for ground meat without the skin.

“What we're learning more and more is that avoiding processed foods is probably the best thing to do,” Avenatti says.

Many foods are processed in some way, but minimally processed foods (like packaged salads or bagged dry beans) are not the culprit here. Instead, eating highly processed foods like smoked sausage and chips should give you pause.

“They are typically high in unhealthy fats and salt, and low in fiber, vitamins and minerals, a detrimental combination from a cardiovascular health perspective,” Avenatti says.

“If a patient is looking for a meaty feeling, by all means go get a steak. But something that's processed, like sausage, doesn't really get any better than that. [of] The nutritional balance that existed in the primordial meat, that's probably something we should avoid,” Avenatti said.

“For these reasons, a diet high in ultra-processed foods is recommended by all major food sources. [cardiovascular] “Some societies encourage a 'whole food' approach instead,” she noted.

Similarly, people with high cholesterol should also avoid fried foods, says Rothenstein. Fried foods can also contain trans fats, which can raise bad cholesterol levels and increase your overall risk of heart disease.

This includes both sweet and non-sweet fried foods, such as fried chicken, donuts, and french fries. According to the Mayo Clinic. How to determine if it is food What you're eating contains trans fats, so look for partially hydrogenated oils listed on the ingredient label.

“I hope I can tell you that it's all about the food we eat,” Avenatti said. “But, unfortunately, that's not really the case…The food we eat contains cholesterol, but most of the cholesterol is in our blood, which…actually is produced by our own bodies.”

Variations between people are driven more by genetics and how our bodies deal with cholesterol than by dietary choices, Avenatti explained.

“We want to talk more about patterns, just because no food is absolutely harmful. I think eating in moderation is still key,” she said.

What you eat most of the time is more important than a one-time burger or steak. Additionally, unless your diet consists solely of fried and processed foods, you're probably fine.

“[One-off food choices are] “As long as you follow a reasonable diet, the impact is much smaller than people think,” she said.

However, dietary choices are especially important for people with high triglycerides. Avenatti says high triglyceride levels, which are also measured during cholesterol tests, have more to do with the food you eat.

“Processed foods, fried foods, butter, shortenings of all kinds, full-fat dairy products, cheese, all of which definitely influence triglyceride levels, and there are likely many more that are directly influenced by diet. ” she said.

High triglycerides can also be affected by refined carbohydrates, Auguste added. “So if you're eating a lot of white bread, white pasta, or crackers that don't have fiber, you should think about how you're adding fiber to your diet, so you can reduce triglycerides. Because it can prevent you from getting too high.”

This might mean mixing white beans into your pasta, or switching to chickpea or lentil pasta, Auguste added.

Some people may also need medication to lower their cholesterol. As mentioned above, genetics have a large influence on cholesterol levels, and there are limits to simply changing your diet.

While many people complain, side effects Regarding cholesterol-lowering drugs known as statins, Avenatti emphasized that there are other medical options. If you've been prescribed a medication for high cholesterol but don't take it or don't like its effects, you should see your doctor, ask why the medication was prescribed, and ask about alternatives, Avenatti said. To tell.

Overall, it's important to follow a heart-healthy lifestyle that includes exercise, a nutritious diet, enough sleep, and managing medications as needed.

Mr. Avenatti is the president of the American Heart Association. necessities of life 8 Guidelines for maintaining cardiovascular health at all times. These guidelines combine a variety of healthy lifestyle interventions, including diet, sleep, exercise, and smoking cessation.