High cholesterol is prevalent across the United States, affecting a significant portion of American adults, as indicated by the Centers for Disease Control and Prevention. Approximately two in five adults grapple with elevated cholesterol levels, elevating their susceptibility to stroke and heart attacks.
Cholesterol, a lipid substance with a waxy consistency, circulates within the bloodstream. In and of itself, cholesterol is not inherently harmful; it serves essential roles in cellular structure and hormone synthesis. However, an excess of cholesterol can pose health risks. Dr. Eleonora Avenatti, a preventive cardiologist at Houston Methodist Hospital, underscores that excessive cholesterol in the bloodstream is a primary contributor to the development of atherosclerosis, characterized as the accumulation of undesirable substances within blood vessels, often colloquially referred to as “junk” buildup.
Consider your body as a system of pipes responsible for transporting blood to vital organs such as the heart, brain, and kidneys. Over time, the accumulation of cholesterol can form deposits within these pipes, hindering optimal blood flow. This compromised circulation may lead to serious health issues, including heart attacks, strokes, and kidney dysfunction,” explained Avenatti.
To assess cholesterol levels, a lipid panel blood test, typically ordered by your doctor, is conducted. In cases of elevated cholesterol, healthcare professionals may recommend interventions such as medication or lifestyle adjustments involving diet and exercise.
A fundamental approach to address high cholesterol begins with dietary modifications. Health professionals emphasize that specific foods can influence cholesterol levels, potentially elevating the risk of the aforementioned health complications.
In the following discussion, experts outline foods to avoid when dealing with high cholesterol and also highlight factors that may carry greater significance than the mere selection of foods in managing cholesterol levels.
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Dairy products with a higher fat content
Dairy products with a higher fat content contain elevated levels of saturated fat, which is considered detrimental to LDL, commonly known as the “bad” cholesterol. Beth Auguste, a registered dietitian based in Philadelphia and owner of Be Well with Beth, clarified, “Saturated fat can impede your body’s ability to effectively clear out the bad cholesterol. The bad cholesterol is transported to the liver for processing, and the presence of saturated fat hinders the breakdown of bad cholesterol, limiting its removal from the body.”
While dairy offers various health benefits, you can address the aforementioned issue by incorporating lower-fat dairy options into your diet whenever possible.
Michelle Routhenstein, a preventive cardiology dietitian at EntirelyNourished.com, recommended, “Opt for fat-free dairy products such as yogurt and kefir to decrease saturated fat intake while still obtaining vital heart-healthy nutrients like magnesium, calcium, and vitamin D.”
Furthermore, Auguste suggested enhancing fat-free dairy products by adding healthy, unsaturated fats. For instance, topping fat-free yogurt or cottage cheese with almonds or chia seeds can provide essential healthy fats to complement the dairy protein.
Red meat
You are likely aware that meat from red-colored mammals, such as beef, pork, or lamb, is not recommended for individuals with high cholesterol. The reason behind this is the elevated saturated fat content in red meat, which, as previously mentioned, hinders the body’s ability to effectively break down cholesterol, according to Auguste.
This doesn’t imply that you should completely eliminate red meat from your diet, but individuals with high cholesterol should conscientiously assess their consumption.
“In general, it’s advisable to use meat more as a garnish in meals and incorporate alternatives like beans for protein, along with high-protein grains such as quinoa or lentils to supplement the protein, iron, and fiber in your meal,” advised Auguste.
Meat skins
Auguste pointed out that meat skins are also rich in saturated fat, extending to the skin of various meats such as chicken, turkey, pork (pig skin), and others.
Routhenstein recommended choosing lean protein sources like skinless poultry, fish, legumes (beans, lentils, chickpeas), and tofu. These protein options have lower saturated fat content, supporting both muscle maintenance and heart health.
Additionally, Auguste emphasized the significance of opting for skinless ground meats to further reduce saturated fat intake.
Heavily processed food items
“What we’ve been increasingly discovering is that avoiding processed food is likely the most advisable approach,” remarked Avenatti.
While some level of processing occurs with many foods, the blame does not lie with minimally processed options, such as packaged salads and bagged dry beans. Instead, it is highly processed foods, like smoked sausage and chips, that warrant caution.
“Such foods typically contain excessive unhealthy fats and salt, coupled with low levels of fiber, vitamins, and minerals. This combination is detrimental for cardiovascular health,” noted Avenatti.
“If you’re craving a substantial, meaty experience, opting for a steak is a much better choice. However, highly processed items like sausages lack the nutritional balance found in primal meat and are best avoided,” Avenatti advised.
“For these reasons, major cardiovascular societies discourage a diet rich in ultra-processed foods, advocating instead for a ‘whole food’ approach,” she emphasized.
Fried foods
Likewise, Routhenstein advises steering clear of fried foods if you have elevated cholesterol levels. These foods may harbor trans fats, contributing to an escalation in bad cholesterol levels and heightening the risk of heart disease. The Mayo Clinic emphasizes that this caution extends to both sugary and non-sugary fried items, such as fried chicken, doughnuts, and French fries. To identify the presence of trans fats in your food, check for partially hydrogenated oils on the ingredients label.