Facts About Cholesterol Diet

Here are 5 high-cholesterol foods to AVOID, but also 5 high-cholesterol foods to  EAT. The trick lies in identifying the amount of SATURATED FATS that each food type contains. While fat is needed for our body to function properly, too much of it can be bad. Eating too much saturated fat or trans fats can result In unhealthy cholesterol levels. Remember, while fats can serve as a source of energy to our bodies, cholesterol can’t be exercised off, and is found only in animal and high-fat dairy products.

5 High Cholesterol Foods To Avoid

1. Full-fat dairy: ( alternatives alongside)
   Whole milk – fat-free or 2%
   Butter – extra-virgin olive oil
   Full-fat yoghurt – no-fat or low-fat varieties
   Cheese – Swiss, mozzarella
   
   
2. Red Meat: ( alternatives follow )
   Steak – sirloin, tenderloin, flank
   Beef roast – lean cuts
   Ribs
   Chops
   Ground beef – lean, ground poultry
   
   
3. Processed Meat: Limit these to a minimum because of its HIGH SODIUM CONTENT and low nutrition. Bacon, sausage and hot dogs are usually made from fatty cuts of beef or pork.
   
   
4. Fried Foods: French fries, fried chicken with skin and others cooked in a deep fryer have a HIGH SATURATED FAT AND CHOLESTEROL CONTENT from the oil they’re cooked in.Better alternatives are baked chicken without the skin, baked potatoes or baked fries. Try using an air fryer.
   
   
5. Baked Goods and Sweets: Cookies, cakes and doughnuts usually contain butter or shortening, making them high in saturated fat and cholesterol.

5 High Cholesterol Foods To Avoid

1. Eggs: One egg contains 60% of your daily ration of cholesterol, but only 8% of the saturated fat. Eggs are high in protein, low in calories and contain B vitamins and iron. If your cholesterol is high and you want to err on side of caution, stick to egg whites where all the protein and none of the cholesterol is to be found.
   
   
2. Shellfish: Some have higher cholesterol content than others, but their saturated fat content is practically non-existent. They’re also a good source of protein, vitamin B, selenium and zinc.
   
   
3. Lean Meat: Certain kinds of lean meat are high in cholesterol but low in saturated fat. They include liver, kidney, sweetbreads, heart and tripe.
   
   
4. Omega-3 Rich Foods: These are are rich in unsaturated fats and include salmon, tuna, sardines, mackerel and oysters. Also nuts and seeds like flaxseed, walnuts and chia seeds.
   
   
5. Oil Alternatives: Sauté with olive oil instead of butter, while canola is a better alternative when baking.