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Avoid these high cholesterol foods in order to keep your heart healthy

Heart Health
By Deepika Majumdar , Onlymyhealth editorial team / Sep 13, 2017
Avoid these high cholesterol foods in order to keep your heart healthy

High cholesterol foods increase risk factor for heart disease. Here is a list of cholesterol rich foods that need to be avoided to control the cholesterol.

Quick Bites
  • High cholesterol level raises the risk factor for heart disease.
  • Egg yolk is high in cholesterol.
  • You must use vegetable oils, such as olive or canola oil, to keep your heart healthy.

 

High cholesterol level raises the risk factor for heart disease. If you want to reduce your high cholesterol intake, you need to know what high cholesterol means what are high cholesterol foods. Cholesterol is a fat that is found in the blood and is required for proper functioning of the cell membranes and production of hormones, but excess intake of high cholesterol foods can increase the risk of chronic heart diseases and stroke. Cholesterol can only be found in animal food products; therefore, vegetarians are expected to have lower cholesterol level than the non-vegetarians.

Cholesterol deficiency is very rare, as our bodies produce enough of this fat, which is required for proper functioning, so it is not necessary to consume more. You must keep a check on what you eat and which food items you must avoid in order to control your cholesterol level. You may also keep a cholesterol test kit to monitor your cholesterol levels and to ensure that it is not crossing the daily value (DV) of cholesterol, which is 300mg. 

Here is the list of high cholesterol foods that need to be avoided to protect your heart from high blood cholesterol levels. 

Egg yolk

Egg yolk is high in cholesterol. One large egg contains 186 mg of cholesterol (approx.), all of which is found in the yolk. In case, you eat an egg on a given day, you must limit other cholesterol rich foods for the rest of that day. You must include fresh vegetables in your meals and avoid meat or high-fat dairy products for that day. To confirm how much cholesterol in your diet can increase your blood cholesterol, you must consult your dietician, as it varies from person to person. 

Saturated fats and oils

Saturated fats such as butter, palm oil, and coconut oil are commonly used for preparing cakes, cookies, bread, and other food items. 100 grams of butter pack contain 215mg (72% DV) of cholesterol and one stick has more with 243mg (81% DV), and one tablespoon contains 30mg (10% DV), which is dangerous for your health. Instead of these high cholesterol foods, you must use vegetable oils, such as olive or canola oil, to keep your heart healthy. 

Fast foods 

Fast foods like hamburgers, pizza, and fries are high in both total fat and saturated fat. These fast foods are laden with 172mg (57% DV) per 100g serving. An egg and sausage biscuit has even more with 261mg (87% DV). While eating out, prefer having sandwiches or salad with low-fat dressing. Say no to cheese and high-fat dressings like mayonnaise. 

Limit high-fat cuts of meat 

Keep your meat, poultry, and fish to no more than two servings, or 140 g a day. Avoid liver part as it has as much as 375 mg of cholesterol per 3 ounce serving. Also, limit processed meats such as ham, hot dogs, sausage, and packaged lunch meats. These processed meats are high in saturated fats and sodium. 

You may let your taste buds enjoy these high cholesterol foods along with this new cholesterol-friendly diet, however, avoid or limit taking the foods listed above as much as you can. 

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Written by
Deepika Majumdar
Source: Onlymyhealth editorial teamSep 13, 2017

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