High cholesterol is sneaky.
Most people won’t know they have it until they are not feeling well.
They will have their blood checked and will find out their cholesterol is too high and must take action to correct it.
Today more than ever people are asking “what foods to avoid with high cholesterol, ” and food establishments are noticing.
People are taking the time to educate themselves, working to prevent heart problems by recognizing high cholesterol and lowering it.
These efforts are appearing to pay off: between 2006 and 2010, the percentage of Americans with cardiovascular disease, specifically coronary artery disease, fell by 10%. (1)
Despite this noticeable decline, heart disease is still the number 1 cause of death for women and men in the USA.
One in every six adult Americans lives with high cholesterol which makes them twice as likely to develop heart disease.
The good news: high cholesterol is something you can change.
With simple daily changes in your diet and regular exercise, one can turn their high cholesterol to normal in a short amount of time.
Medication can also help, but it’s always best to change your eating habits before resorting to pharmaceutical drugs as they can do more harm than good when it comes to keeping a healthy functioning liver throughout your life.
What foods to avoid with high cholesterol:
* Note that a serving is about the size of a deck of cards.
MEAT, FISH, and POULTRY: limit consumption to no more than two servings, five ounces (140 g), per day.
Limit all fatty meats: most notably corned beef, ribs, steak, ground meat, hot dogs, sausage, bacon, pastrami, and processed meats such as bologna.
Limit organ meats such as kidney and liver. Replace these meats, which are known to contribute, hugely, to high cholesterol, skinless turkey or chicken, lean beef, veal, pork, fish, and lamb.
Try and go meatless, or at least, try to go meatless for one day a week, the results can be astounding, not only for your health but for the health of our planet, too.
If going meatless is not happening for you or your family, try to limit the high cholesterol meats for the less fatty meats, and give beans, peas, pasta, or rice more room on your plate to fill you up rather than your meat portion.
* If you must eat meat, eat organic free range meat. The meat is better for you and better for the environment.
SATURATED FATS and OILS: butter, lard, palm oil, bacon drippings all contribute to high cholesterol.
Replace these with vegetable oils, such as canola and olive oils.
TRANS FATS: go through a chemical process where hydrogen is added to liquid vegetable oils, making them solid and hard, making these fats totally artificial.
You will see trans fats in processed foods, mostly as “partially hydrogenated oils” in the list of ingredients.
Cookies, chips, crackers, portions of margarine, when not labeled organic, are all examples or trans fats.
LIMIT DAIRY: Milk containing more than 1 percent milk fat is a big contributor to high cholesterol.
Most cheeses, creams, as well as nondairy creamers, and whipped creams are loaded cholesterol foods.
Most of these contain palm oils which are devastating our rain forests and your arteries.
Try low-fat milk and low-fat cheeses, instead.
Limit or better yet, avoid all fast foods: hamburgers, fries, tacos, fried chicken, all are super high in saturated fats.
If you do eat out, and you enjoy your meats, choose broiled sandwiches, chicken without the skin, and foods which are not fried.
You can always ask your server to leave off high-fat dressings such as mayonnaise, as well as any cheeses.
There are many foods you can eat that will actually help lower your cholesterol without resorting to medication.
Always check with your Dr. first if you think your blood cholesterol is too high.
Turning your health around needs monitoring and it’s always best to be safe.
There are many people asking about eggs.
Egg nutrition facts:
People hear egg yolks are bad for them and food companies are having a field day creating all kinds of yolk-free dishes.
Are egg yolks bad for you?
No, they are not.
Unless of course you are vegan and do not eat them for other reasons, eggs in the whole are a perfectly good food and a nutritiously dense powerhouse.
Eggs are a great source of lean protein with heart-healthy omega-3 fatty acids and other important nutrients.
One serving, one large egg, has about 186 milligrams of cholesterol, all of which is found in the yolk.
Dietary cholesterol, once thought as evil and a major contributor to unhealthy blood cholesterol, the egg, mostly the egg yolk, has been vilified.
Unless your Dr. advised you to stay away from eggs yolks, it is okay to enjoy the entire egg.
Dietary cholesterol is not the problem, added sugars and trans fats are the real threat to your overall health.
Many years ago, scientists learned that high cholesterol is associated with heart disease, therefore making all foods high in cholesterol the culprit to heart disease.
These days, scientists know that cholesterol in food is not the evil doer.
Trans fats have a greater effect on blood cholesterol, in a very bad way.
Our bodies need cholesterol to help make testosterone, which helps increase our energy.
The American Heart Association recommends limiting dietary cholesterol to 300 milligrams for those with normal LDL (bad cholesterol levels) (2)
One egg contains 185 milligrams of dietary cholesterol.
To sum up the egg myth:
Eggs contain almost every essential vitamin and mineral your body needs.
One whole egg will nourish you with 7 grams of protein, omega-3 fatty acids, and many B vitamins.
B vitamins such as B6, B12, folate, riboflavin and choline, all believed to help prevent heart disease, is found in one whole egg.
The amino acid, leucine, is found in eggs.
Leucine helps produce growth hormones as well as helps regulate blood sugar levels.
The egg yolk contains most of the vitamins and minerals plus half of its protein.
Now that you know eating the whole egg is good for you:
Be sure you prepare your eggs the best way possible way.
Hard boiled eggs are the best way to go but it can also get pretty boring.
Use vegetable oil when cooking up your eggs, scrambled or fried, stay away from lard.
When creating egg salad dishes, try balancing egg whites with egg yolks so to have less yolk and more white.
Egg salads hide the quantity of egg, plus all the mayonnaise used to create it, so be extra mindful while preparing.
As with all things concerning your health and well-being it is always best to take things in moderation.
Changing your diet sounds good but sticking to it is a whole other set of rules.
It’s never too late to make life altering changes.
Begin with one day at a time and continue.