Foods to Avoid if You Have High Cholesterol

High cholesterol is a common health issue, affecting about one in every three Australians. 

The condition, if left untreated, can lead to serious health complications. 

The first thing to do to manage your cholesterol levels is to be mindful of what you eat. 

This article will provide you with a list of the top 10 foods to avoid if you have high cholesterol, as well as helpful guidance on making healthier eating choices.

 It can also be helpful to seek the advice of an online doctor if you feel you need additional support on your path to wellness.

Cholesterol: What You Need to Know

The liver is responsible for producing cholesterol, a viscous molecule that may also be derived through certain meals. 

Two different kinds of cholesterol exist, distinguished by the protein that carries them. Low-density lipoprotein cholesterol, also known as LDL cholesterol, and high-density lipoprotein cholesterol, sometimes known as HDL cholesterol, are the two types of cholesterol.

The larger part of the cholesterol in the body is LDL. The accumulation of this cholesterol in the arteries is associated with substantial health risks, such as coronary heart disease. In standard terminology, this is the "bad" cholesterol.

High-density lipoproteins (HDLs), in contrast, take LDL cholesterol back to the liver for processing after removing it from the bloodstream. For this reason, HDL is frequently referred to as "good" cholesterol.

The Top 10 Foods to Avoid

High cholesterol is most often caused by poor diet. A healthy diet can help keep your cholesterol levels at manageable limits.

Here are some of the top ten foods that should be avoided if you have high cholesterol:

1. Fried foods

Foods that are fried, whether potatoes, fish, or chicken, contain trans fats, which raise LDL and lower HDL. Trans fats are used to preserve foods and make them taste better, but there are healthier alternatives available.

Fried foods can also be high in calories and sodium. If you're eating fried foods regularly, cut back gradually over several months so you don't feel deprived. Fast food, with high levels of grease and salt can be addictive, which can make it difficult to cut them right out of your diet if you’re a habitual consumer.

2. Processed meats

Processed meats like hot dogs, sausages, bacon, and other luncheon meats are high in sodium and saturated fat. These processed meats have been linked to increased risks of heart disease when consumed regularly over time by people at risk for heart disease or who already have it.

3. High-fat dairy products 

Saturated fat is prevalent in whole milk, butter, and full-fat yoghurt and cheese. Most Australians also consume too much sodium due to the prevalence of salty foods like cheese.

Eat no more than 100 gms of cheese each week, and stick to part-skim varieties like Swiss or mozzarella. Consume nonfat and 1-2 per cent milk to meet your daily calcium needs. Try to find low-fat or fat-free yoghurt options. To replace butter, try using olive oil or avocado oil.

4. Red Meat

Steak, ribs, pork chops, ground beef and other types of fatty meats  are all examples of red meat notorious for their high levels of saturated fat and cholesterol.

Stick to lean ground poultry, baked fish without added oil, and lean cuts of beef (sirloin, tenderloin, fillet, and flank).

5. Fast Food

Most fast food, including burgers, fries, and more, is loaded with harmful fats, salt, and cholesterol. When feasible, prepare meals at home using fresh ingredients.

6. Ready-to-Eat snacks

It's not uncommon for snack items like potato chips, cookies, and crackers to be high in trans fats, refined carbs, and harmful fats. Choose healthy snacks such as nuts, seeds, or fresh fruit instead of potato chips.

7. Bakery Items

Consume baked goods like pastries, cakes, and cookies produced with hydrogenated oils or saturated fats in moderation. Think about making your own with healthy ingredients like olive oil and whole wheat flour.

8. Coconut Oil

Coconut oil has a reputation for being a heart-healthy fat, but it also includes a lot of saturated fat, which raises cholesterol.

9. Sugary and fizzy drinks

Sugary beverages, including soda and sweetened coffee, have been linked to increased body fat and inflammation, two factors that lead to elevated cholesterol.

10. Butter

The saturated fat in butter is known to increase LDL cholesterol. Substitute healthy oils like olive or avocado for the unhealthy options.
Making Healthier Choices

The following dietary adjustments may help reduce cholesterol levels:

● Eat more fresh produce, healthy grains, lean meats, nuts, and seeds.

● Choose foods high in monounsaturated fats, such as olive oil, avocados, and almonds, to help lower cholesterol.

● Reduce your consumption of added sugars, which have been linked to inflammation and cholesterol issues.

● Increase your consumption of cholesterol-lowering fibre-rich foods, including beans, lentils, and whole grains.

● Eat more home cooked meals so you can regulate what goes into them.

Takeaway

If you're concerned about your cholesterol levels or have a family history of heart problems, consider seeking guidance from an online doctor or healthcare professional. They can provide personalised advice, recommend appropriate lifestyle changes, and even provide online medical certificates if you need some time off work due to complications, or prescriptions for cholesterol-lowering medications if necessary.
Working with your doctor, you can lower your cholesterol levels to healthy levels and live a fuller, more fulfilling life.