Cholesterol is a waxy substance that is found in all the cells of our body. It is needed to make hormones, produce vitamin D, and increase metabolism. However, it is good cholesterol or high-density lipoprotein (HDL) that is needed for building and maintaining healthy tissues. If we have high amounts of low-density lipoprotein (LDL) in our bloodstream, it can transform into fatty deposits and increase the risk of heart disease. While there are several reasons for high cholesterol, our lifestyle and diet choices are major contributors. In this article, we have curated a list of the best and worst foods for cholesterol that you should know about.
Also read: 5 Expert-Recommended Food Options To Boost Good Cholesterol Levels
What reduces cholesterol quickly?
- Incorporate heart-healthy foods into your diet. Making a few dietary adjustments can lower cholesterol levels and enhance heart health.
- Engage in physical activity on most days of the week and boost your overall movement. Regular exercise can enhance cholesterol levels.
- Give up smoking.
- Shed extra pounds.
- Consume alcohol in moderation only.
Here're 5 Worst Foods For Cholesterol:
Butter is rich in saturated fats, which may increase the low-density lipoprotein (LDL) cholesterol in a person's bloodstream. Avoid having any type of processed butter as it contains a lot of sodium and may raise your cholesterol levels.
2. Ice Cream
A scoop of ice cream is probably not the best dessert option for people with high cholesterol levels. They are often made using full-fat milk, cream and in some cases, low-quality hydrogenated vegetable oils that can raise LDL cholesterol levels.
3. Coconut Oil
Most of us think that coconut oil is healthy, but this is not entirely true. The lauric acid present in coconut oil may end up increasing your cholesterol levels. You should also avoid cooking with corn oil or canola oil as they are high in saturated fats.
4. Red Meat
If you're someone who enjoys having meat and has high cholesterol, then you should avoid having red meat at all costs. Red meat is high in saturated animal fats and may increase your cholesterol levels drastically.
Also read: Manage Cholesterol: This Quick And Easy Orange-Flaxseed Drink May Keep Cholesterol Levels In Check
5. French Fries
French fries contain hydrogenated vegetable oils that can increase the risk of high cholesterol. Fried foods such as onion rings, potato bites, chicken wings and mozzarella sticks are among the worst foods for high cholesterol.
Here're 5 Best Foods For Cholesterol:
Nuts such as walnuts and almonds are loaded with essential minerals and can help improve cholesterol levels. However, make sure not to go overboard with the portion sizes.
Since oats contain soluble fibre, they are one of the best foods to lower cholesterol levels. It's best to opt for whole-grain oats to minimise the risks associated with high cholesterol.
Beans are an excellent source of soluble fibre and help keep you full for a longer period of time. They are also low in unsaturated fats, making them great for people who have high cholesterol. It's best to opt for beans such as kidney beans, chickpeas, and lentils.
Several studies suggest that soy contains less saturated fats as compared to meat. Eating soybean-rich foods such as tofu and soy milk could be a great way to lower cholesterol levels.
5. Fatty Fish
Fish is an excellent source of omega-3 fatty acids, and can help manage bad cholesterol levels. Fish like tuna and salmon can help reduce triglycerides in the bloodstream.
Now that you know of the best and worst foods for cholesterol, take the necessary steps and share your experience with us in the comments below.
About Vaishali KapilaVaishali finds comfort in eating parathas and rajma chawal but is equally enthusiastic about exploring different cuisines. When she's not eating or baking, you can often find her curled up on the couch watching her favourite TV show - FRIENDS.