Cholesterol itself is not bad but the body needs it to build cells and produce hormones. High cholesterol is one of the biggest causes of cardiovascular diseases, that is one of the main causes of death worldwide. Here are top ten worst foods for high cholesterol:
When low density lipoprotein becomes high it foams plaque in arteries and causes arteriosclerosis. On the other hand, high density lipoprotein is good for health as it helps the excess cholesterol back to the liver for removal.
Worst Foods for Cholesterol Control
Diet plays an important role in controlling LDL and HDL levels. Certain foods are especially damaging for health because of their content as they contain saturated fats, trans fats, refined carbs or excess cholesterol.
Here is a comprehensive look at the foods that are rich in cholesterol and we should avoid them as they are not good for health. Here are the ten worst foods that control cholestrol.
Processed Meat
Products – it includes Bacon, Sausages, Hot dogs, Salami.
Nutritional Profile – it contains approximately 80% of calories from fats and 30 to 40% are saturated fats.
Why Harmful – they contain nitrates, sodium and preservatives that worsen vascular health.
Evidence – A study in Havard meta-analysis linked daily intake of processed meat leads to the 42% higher risk of coronary heart diseases.
Alternatives – it includes Skinless chicken, Turkey breast, Beans.
Fried Food
Products – it includes French fries, Fried chicken, etc.
Nutritional Profile – a medium size French fries contain 17% of fats that include 3% of saturated fats.
Why Harmful – frying fat at high heat creates trans fats and oxidized oils, which alter lipid metabolism.
Evidence – A study shows that frequent fried food intake can increase risk of heart disease and also early death.
Alternatives – it can be Baked or Air fried items.
Fast Food Meals
Products – it includes Pizza, Burger, Fried sandwiches.
Nutritional Profile – a single fast-food burger with fries can exceed 1200 calories with over 20g saturated fats.
Why Harmful – high in refined carbs, sodium and hydrogenated oils. Fast food also increases post meal triglycerides which directly raise LDL cholesterol.
Evidence – a JACC study showed that people who study fast food diets more than 4 times a week had significantly higher triglycerides and LDL cholesterol.
Alternatives – it includes Whole grain wraps, Grilled chicken, Salad bowls.
Full Fat Dairy
Products – it includes Whole milk, Butter, Cream, Full fat cheese.
Nutritional Profile – one tablespoon of butter contains 7 g of saturated fats that is nearly 35% of daily recommended by AHA
Why Harmful – while dairy provide calcium and protein, excess full fat consumption raise level of LDL
Evidence – the Dietary Guidelines for America recommended limiting saturated fats less than 10% of daily intake
Alternatives – it includes low fat yogurt, soy milk, skim milk, fortified plant milk.
Baked Goods
Products – it includes donuts, cookies, cakes, croissants.
Nutritional Profile – a single glazed donut contains 11g of fat, 5g of saturated and 10 to 15 g of added sugars.
Why Harmful – made with refined flour, sugar and often margarine. They spike blood sugar and triglycerides that worsen the insulin resistance.
Evidence – a study found that diets high in refined carbs and trans fats are highly associated with cardiovascular diseases.
Alternatives – it includes oat meal cookies, fruit based desserts with whole grains.
Fatty Red Meat
Products – it includes ribeye steak, lamb chop.
Nutritional Profile – 3 ounces of ribeye steak contains 75 mg of cholesterol and 8 g of saturated fats.
Why Harmful – they are high in saturated fats and dietary cholesterol.
Evidence – it is reported that switching from red meat to plant based proteins reduces LDL cholesterol by 10%.
Alternatives – it includes Lean cuts, Fish, Legumes.
Creamy Desserts
Products – it includes Ice creams, Shakes.
Nutritional Profile – half a cup of premium ice cream contains 12 g of fats and 20 g sugars.
Why Harmful – the sugar fat increases LDL cholesterol while raising insulin levels, which contributes to metabolic syndrome.
Evidence – a study found that regular consumption of high sugar dairy desserts was linked to greater cardiovascular diseases.
Alternatives – it includes frozen desserts, Fruit sorbet, Blended frozen bananas.
Packaged Snacks
Products – it includes potato chips, cheese puffs.
Nutritional Profile – a standard 28 g of potato chips contain 10 g of fat, 3 g saturated fats, and 150 to 200 mg sodium.
Why Harmful – often fried in oils that provide oxidation. Sodium raises blood pressure, compounding cholesterol damage.
Evidence – a study confirms frequent snack consumption was linked to dyslipidemia.
Alternatives – it includes pop corn, roasted nuts.
Margarine
Nutritional Profile – 1 tablespoon contains up to 3 g trans-fat in older formulations.
Why Harmful – trans fat is the most dangerous dietary fat, raising LDL, lowering HDL, and promoting systemic inflammation.
Evidence – the New Journal of Medicine found that by replacing just 2% of energy from trans fat with healthy fat reduces coronary heart disease by 53%.
Alternative – it includes olive oil, avocado oil, nuts butter.
Processed Cheese
Products – it includes cheese slices, cheese spreads.
Nutritional Profile -they are highly processed with fat, sodium and additives.
Why Harmful – unlike natural cheese, these cheese provide little nutritional value, but worsen cholesterol and blood pressure.
Evidence – a Journal of Dairy Science review that processed cheese is a risk factor for cardiovascular diseases.
Alternatives – it includes a small amount of natural cheese like Mozzarella or Feta.
Takeaway
Cholesterol control is not about eliminating fat entirely, it’s all about making wise choices. Unhealthy fats raise LDL that is not good for heart health and healthy fats raise HDL that protect heart health.
By cutting down high cholesterol food and replacing them with healthy alternatives can significantly lower the risk of heart diseases. These ten worst foods for cholesterol control that avoid a healthy heart.
