What foods to avoid with high cholesterol

By | May 4, 2017

 

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.

HOW?

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:

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.

what foods to avoid high cholesterol

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.

12 thoughts on “What foods to avoid with high cholesterol

  1. Katie

    I’ve found what works best for me is simply sticking to a whole food diet without processed foods. This automatically takes out all the trans fats and processed sugars. It can be difficult to maintain but simple changes can really go a long way.

    Thanks for the info on eggs. My boyfriend is worried about the cholesterol in them and is thinking about removing them from his diet. He is a vegetarian otherwise and I’m trying to convince him eggs are really good for him especially if he’s not eating meat.

    Reply
  2. Stephen Botwe

    Hi,

    I have had some poor health issues recently and I decided to search ONLINE for some valuable information about how to maintain a good health especially when it comes to checking our cholesterol level.

    I want to thank you very much for taking the time to educate us online about what foods to eat to avoid cholesterol and also to enjoy a good health. I especially benefited from your information on meat and especially the foods we can use to replace meat.

    Thanks so much for this valuable information.

    Reply
    1. Meherbani Post author

      I’m happy you were able to find useful information here on my site!
      Come back again as my site keeps growing with more helpful ideas.

      Thanks for your comment 🙂

      Reply
  3. Rob

    Hi,
    Very informative article. I really like the way how you debunked the myth about eggs. I was a health teacher for 10 years and this question always popped up. As you stated, eggs have tons of essential nutrients that are needed. Also, the fact they contain 7 grams of protein is why bodybuilders, etc.. eat them as part of their diet. And in my opinion, the fact they are so cheap is why they are one of the top foods out there. Healthy, protein, and very cheap. You can’t go wrong with eggs. Great article.

    Thanks,
    Rob

    Reply
    1. Meherbani Post author

      I have heard many bodybuilders eat eggs daily, and sometimes raw. Don’t think I’d ever do that!
      Eggs had a bad rap for a very long time but people are understanding the truth about them and they are making a comeback.
      I have many friends that won’t eat eggs for religious reasons, and other friends that won’t eat them because they are vegan.
      When I listen to their reasoning for not eating eggs it is made clear to me and I never judge them for it. I think anything in moderation is okay and especially eggs for they can be eaten too many times and will then be a problem for one’s health. Thanks for your comment!

      Reply
  4. Simon

    The fall in cardiovascular disease in America is a nice surprise however heart disease is still the big problem.

    I don’t feel we’re eating enough naturally grown foods today, education is lacking. Most families opt for takeaways and junk food which is sky high in cholesterol yet eating the correct foods must be accompanied with exercise to burn off the calories and get the body working correctly rather than lazing around after eating.

    Another problem most of us seem to have, us included, is eating at the wrong times of the day. It’s best to eat more at the start of the day in order to burn off the calories through the day, then eat lighter meals on an evening as we ain’t gonna burn off as much during sleep.

    I’m glad you have given eggs the thumbs up as many times they achieve bad reports for healthy eating for some strange reason however like you mention here, they’re a great source of omega 3 fatty acids, most of the nutritional professionals fail to promote the benefits eggs provide.

    My view is to move away from the manufactured products stuffed with chemicals and replace with the cheaper option of naturally grown food, making a tasty dish out of them and get plenty of exercise in between to make the body’s functions perform as they are designed to.
    Thanks for your cholesterol review,
    Simon.

    Reply
    1. Meherbani Post author

      I like the point you make on eating at the wrong times of day. This is so true. Our family likes to eat our heaviest meal around 2PM giving us ample time to digest. Manufactured food is awful and I’m hoping more people will realize this and turn to more home grown organic foods. Thank you for your comment.

      Reply
  5. Glen Palo

    Good article. You provide lots of information for us in lowering cholesterol levels.

    However, vegetable oils have been proven to be unhealthy. Vegetable oil is made from highly processed grains, corn, soybeans, sunflower etc. They include trans fats and unhealthy amounts of Omega-6. (source: http://onlinelibrary.wiley.com/doi/10.1111/j.1745-4522.1994.tb00244.x/abstract from the Journal of Lipids)

    We have switched to cooking with olive oil, coconut oil, and ghee.

    Reply
    1. Meherbani Post author

      Ghee is what we use here in our household. One can never go wrong with ghee, although I guess too much of a good thing isn’t too good as well. Afterall ghee is butter, and butter can be so good and overused. I agree with you on the vegetable oil. Perhaps I need to clarify using the organic types of oils and not the oils containing soy, processed grains, and corn. Thank you for your comment!

      Reply
  6. Norman

    Hello, you have written a great post. Your post is well detailed and this is a great break down.
    I am sure that your readers will appreciate what you have to share. Understanding what foods to avoid with high cholesterol is important and something everyone should consider while they are shopping for themselves and their family.

    Reply
  7. Alan

    First of all I would like to say that you have a nice informative page and it makes me feel better when I read about eggs which are sometimes my main source of my protein for the day. Here’s my story.

    I once was diagnosed with a cholesterol level of 9/10, really bad. This was just before a was due to go trekking in Nepal. When I returned from an arduous 21-day trek at high altitude my cholesterol levels were down to 5/10. My diet had been mainly eggs from egg powder, porridge, and chicken with local vegetables. Also, lots of serious exercises. Since then I stuck to eating oatmeal porridge every day, which is supposed to be good for lowering cholesterol and I eat eggs at least 3 times a week instead of meat.

    Reply
    1. Meherbani Post author

      What a great turn around for your health! It is truly amazing how we can turn our lives around by taking appropriate action.
      My husband and I eat oatmeal most days for our breakfast as well. Oatmeal can get a little boring so we keep raisins, bananas, and other additional fruits to add for variety. Thanks for sharing your healthy comeback and best wishes for you to continue!

      Reply

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