Before discussing foods high in cholesterol, let's briefly highlight some other important recommendations that promote lowering cholesterol levels. These include the following:
Drink at least eight 8-oz glasses of pure water daily
Foods High in Cholesterol
Generally, foods high in saturated fat contain substantial amounts of dietary cholesterol. In fact, the primary sources of dietary cholesterol are found in meat and dairy products while fruits and vegetables are cholesterol free.
However, reducing foods containing saturated fats and cholesterol, and eliminating all hydrogenated and hardened fats has the greatest impact on lowering cholesterol levels.
Foods High in Cholesterol: About Fats
What are saturated fats?
Saturated fats are of animal origin such as meat, cheese, whole milk, eggs, and butter. It's also found in plant foods such as coconut oil and palm kernel oil.
What are hydrogenated and hardened fats?
Hydrogenated and hardened fats refer to oils that have become hardened such as margarine and hard butter. However, margarine that contains plant sterols is a healthy option. It's important to note that hydrogenated fats contain high levels of trans fatty acids, which are linked to heart disease. Trans fatty acids are also known as trans fat.
So what's trans fats?
Put simply, trans-fats are man-made or processed fat that act as saturated fats but are even worse for you. Trans fats go through a chemical process called hydrogenation and, as such, it is formed when vegetable oil hardens. They are considered foods high in cholesterol and the really "bad guys."
Why are trans fats the really "bad guys"?
Trans fats are the real bad guys because it's the kind of fat that clogs the arteries. In addition, trans fats can raise LDL ("bad") cholesterol levels and they can also lower HDL ("good") cholesterol levels.
Where are trans fats or trans fatty acids found?
The majority of trans fats are found in shortenings, margarine, cookies, crackers, snack foods, chips, fried foods, doughnuts, pastries, baked goods, commercially packaged foods, commercially fried food such as french fries, and other processed foods made with or fried in partially hydrogenated oils.
Why are trans fats used?
They are used by manufacturers to reduce cost as well as to extend storage life of products. In addition, it is used to improve flavor, shape, and texture.
Here are examples of foods high in cholesterol that should be avoided:
Coconut oil and palm oils, hydrogenated oils and margarines, shortening, and lard
High refined sugar foods should also be avoided as they too are responsible for keeping the level of LDL (bad) cholesterol high.
- Foods High in Cholesterol -
Diets for High Cholesterol
1. Include the following in your diet, which are considered cholesterol-lowering foods: olive oil, garlic, dried beans, grapefruit, cold-water fish, carrots, bananas, and apples.
2. Consume plenty of fiber in the form of fruits, vegetables, and whole grains. Experts state that water-soluble fiber, which is found in barley, beans, brown rice, oats, glucomannan, and fruits are very important in reducing serum cholesterol. The best foods that lower cholesterol are oat bran and brown rice bran. However, in moderation, brown rice and whole grain cereals are also good.
3. Juices, especially fresh carrot, celery, and beet juice is recommended. In fact, carrot juice helps to flush out fat from the bile in the liver. As such, this helps to lower cholesterol.
4. Consume more monounsaturated fats found in canola, olive and peanut oils, which may help lower high cholesterol levels and raise good cholesterol levels (HDLs) when used in place of saturated and trans fats. Pure virgin olive oil is recommended. However, a moderate intake of all types of fat is best.
5. Polyunsaturated fats, which are found in corn, soybean, safflower, and cottonseed oils as well as cold water fish may also help lower high cholesterol levels and raise good cholesterol levels (HDLs) when used in place of saturated and trans fats. Again, a moderate intake of all types of fat is best.
6. Reduce or try