LDL cholesterol is known as ‘bad’ cholesterol, because high levels of it in your blood stream may increase your risk for heart disease. Higher levels of HDL or ‘good’ cholesterol lowers your risk of heart disease. A healthy diet can help prevent or lower high LDL cholesterol. The foods that raise LDL cholesterol tend to be high in saturated fat, and trans fat.
Foods that Raise Your LDL Cholesterol
Eggs and butter are the foods most commonly associated with high cholesterol, but there are many other sources of cholesterol rich foods.
Caviar – significantly elevates cholesterol levels in the blood. It is one of the richest sources of cholesterol containing nearly 540 mg of cholesterol per 100 grams of caviar, compared to other forms of seafood which contain roughly 150mg per 100g.
Fatty meats – like beef, pork and lamb and their byproducts {bacon, pork grinds, etc.} should be significantly reduced or eliminated from your diet.
Sausage – If you already have elevated cholesterol levels, or want to keep your cholesterol in check, then cutting down on sausages is wise. They are a rich source of saturated fats and salt, both of which are directly linked to the increase in cholesterol levels.
Processed – processed and precooked foods like frozen pizza, croquettes etc. are prepared with trans fats. These trans fats, coupled with the excessive salt present in these food items, can increase cholesterol. Alternatively, all these items can be prepared at home using healthier ingredients.
Microwave Popcorn – microwave popcorn contains a high amount of trans fats and salt, microwave popcorn, just like processed foods, can significantly elevate cholesterol levels. A healthier choice would be air-popped popcorn with a little olive oil drizzled or spayed on it. You could also add some nutritional yeast for a delicious and healthy alternative to cheese.
Fast Foods – We all know that excessive and/or long-term consumption of fast food is linked with obesity, increased blood pressure and cholesterol. The fast foods most commonly associated with these metabolic disorders are hamburgers, fried meats {like fried chicken} and fries.
Oils (High in Saturated Fats) – Oils are ubiquitous in our everyday food consumption, whether we eat out or prepare food at home. It’s important to limit high saturated fat foods to maintain good health. All oils contain fat but it’s the (excessive) saturated fat consumption that can lead to high cholesterol and heart disease. Limit consumption of high saturated fat oils like lard, bacon drippings, butter and palm oil.
Dairy Products (Whole Fat) – Limit your consumption of dairy products that have more than 1% milk fat. Dairy products raise LDL ‘bad’ cholesterol in the body. Whole milk, cheese and cream contain saturated fats in the form of triglycerides.
Liver – Liver and other organ meats are high in cholesterol and saturated fat. It’s a great source of iron, but if you have high cholesterol it’s better to find an alternative source for iron.
Muffins (& other Baked Goods) – Baked goods like muffins contain a combination of high cholesterol foods like whole milk, eggs and butter.
There are many ways to improve your overall health, and cholesterol levels.
- Lower your stress levels
- Exercise
- Get sufficient sleep (7-8 hours)
Most importantly what you put into your body has the biggest impact on your health (if you’re not genetically predisposed to high cholesterol). Eating nutrient dense foods – like leafy green vegetables, and blueberries can have a positive effect on your cholesterol levels.
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