There is a tendency for affluent people to consume more fat and cholesterol-rich foods. As a result, these people tend to suffer from obesity, diabetes mellitus, high blood cholesterol, high blood pressure, and coronary heart disease.
The following foods must be avoided as much as possible if you have high cholesterol.
Foods To Avoid – High Cholesterol
Red meat typically includes pork and beef. excessive use of red meat has been associated with an increased risk of heart disease. Many people in western countries have reduced their consumption of red meat in recent years. This is all because of the high levels of saturated fat and cholesterol that is possessed.
You should consume red meat only on occasional events. Instead, poultry meat may be taken as tandoori or barbequed so that that little fat is added to it.
While egg white contains albumin (a protein made by the liver) the protein part of the egg – The egg yolk contains all the cholesterol. An average-sized egg has between 250-300 mg of cholesterol.
You should limit your cholesterol intake to less than 300 mg per day. Taking more than one egg may be considered as harmful. Avoid eating egg yolk. You can eat egg white as a protein source.
Since you may be taking other foods containing cholesterol, even one egg may not be desirable. This is only if you have high cholesterol problems. A normal person who exercises regularly can eat 2 whole eggs a day. You can eat more than 2 eggs per day but you should limit your egg yolk consumption.
You can discard the yellow part to reduce your cholesterol intake. A sensible approach to a healthy heart dictates that you take note of more than three eggs per week. This is only applicable for high cholesterol people.
While the protein and caloric content of cheese make it a desirable food. The high fat and high caloric content of cheese cause the problem. Particularly for those who are overweight and have high cholesterol levels.
In recent years low-fat cheese is made available in several countries. That is certainly a better choice.
Coffee, Tea, And Colas
The excessive use of caffeine can cause high cholesterol levels. It can also cause anxiety and irregular heart-beat function. Not only tea and coffee many soft drinks including Pepsi and Coca-cola contain caffeine.
Tea/coffee does not contain any cholesterol in it. But it does contain caffeine. The amount of caffeine in the tea is less as compared to coffee. The excess use of it will harm your body.
If you have a high cholesterol problem then limit your coffee/tea intake. There are many other benefits of coffee. Coffee has been associated with protection against diseases like liver disease, Parkinson’s, type 2 diabetes, and depression. As you know anything in excess is bad and anything in moderation is good.
Do not drink your coffee with milk and lots of sugar. Try to drink unfiltered or French press coffee on a daily basis. If you don’t have access to it don’t worry I will link French press coffee maker for you.
For Outside India
Coconut And Coconut oil
Every 100 grams of coconut contains 14 grams of fat. Unfortunately, the majority of this fat is saturated. both coconut and palm oil contains high amounts of saturated fats. But these saturated fats are good saturated fats.
Coconut oil is a superfood for many people. It has some amazing benefits like :
- Boost immune system
- Curbs hunger and cravings and thus helps in weight loss
- Promotes healthy brain function
It should be avoided by those people who have a problem with high cholesterol levels. Coconut/coconut oil does not have any cholesterol but it does have saturated fat as you read above. Peanut and saffola oil are better choices.
While choosing the food it is important to think in terms of calories, fat, and cholesterol content of the food items.
In this advancing world, cholesterol and fat free coconut oil is available. Above you have some of the benefits of coconut oil. You can also apply it on your skin. If you love coconut or coconut oil and want to use it but could not use it because of high cholesterol. Don’t worry I will link one the finest coconut oil for you.
1. Maxcare Virgin Coconut Oil – https://amzn.to/2OT2m3s
2. WOW Life Science – https://amzn.to/3jFWl8L
Sorry guys, I could not find any coconut oil which is fat and cholesterol free outside India. Hope you will understand. Thank you for Understanding.
Amount Of Cholesterol In Different Foods
mg per 100 gm
mg per 100 gm
|Egg, whole||550||Fish, Steak||70|
|Lobster||200||Margarine, (2/3 animal fat, 1/3 vegetable||65|
|Prawns/Shrimp||125||Trout, if cooked with additional fat||62|
|Lard and other animal fat||95||Ice-cream||45|
|Veal||90||Whole milk, 1 cup||34|
|Cottage cheese, creamed||15||Rice, if no fat added||0|
|Mayonnaise, 1 tablespoon||10||Aerated drinks||0|
|Skimmed milk, 1 cup||5||Almond||0|
|Bean sprouts (moong)||0||Whisky/Gin/Vodka/Rum||0|
Now you know what you need to eat and what you don’t. I hope this article was helpful. That’s it for this article. Subscribe to get more amazing articles like this. Thank you for reading.