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A balanced diet is one of the keys to maintain our health and wellness. That’s why even cholesterol is needed by our body. But too much cholesterol in our blood can become a major cause of heart disease. Therefore it is necessery to know which foods have high cholesterol content so you can avoid or limit the consumption.
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| High Cholesterol Level via doctormurray.com |
Whole milk
If you have high cholesterol, you should avoid whole milk, which includes milk, yogurt, ice cream, and cream. To reduce the level of cholesterol, you may have skim milk because it has no fat. If the taste of low-fat dairy bothers you, try other types of milk, such as oats, rice or almond, which have a vegetable origin.
Yolk
Eggs have a lot of nutritions needed by our body. But avoid the yolk if you are fighting high cholesterol level because it is where all the cholesterol is found. So if you like eggs but want no extra cholesterol, always use the white part.
Coconut
One of the main recommendations when you have high cholesterol is to take lots of fruit and vegetables, but there is one exception: coconut. Coconut is rich in unsaturated fatty acids, so it should be consumed in moderation if you have high cholesterol. It is the same with coconut oil.
Bakery products
The bakery is a "paradise" of bad cholesterol (LDL). If you have occasional craving for pastries, check the nutrition label thoroughly and always choose products that do not contain hydrogenated (or partially hydrogenated) fats.
Alcohol
Tobacco and alcohol are contraindicated if you have high cholesterol. You can take as much a glass of wine a day, but avoid the maximum consumption of other alcoholic beverages such as beer. You must also be especially careful with high alcohol drinks as they can be very dangerous. Alcohol raises the cholesterol level because when there is excessive consumption, it will be metabolized in the liver. But as the liver can not process the alcohol into carbohydrates, the amount of fat in the liver increases.
Cheeses
Aged cheeses are prohibited if you have high cholesterol. The reason is that they contain a very high amount of fat, which can reach up to 40%. They are also high in sodium (salt), which is also contraindicated in cases of cholesterol. Goat cheese is not recommended because goat milk has more fat than cow's milk. If you take some cheese, make sure it is fresh, low fat and low in salt. Also use it sporadically.
Seafood
True, seafood has cholesterol, but not all varieties contain the same amount. Squid, octopus and cuttlefish, along with the family of crustaceans (shrimp, crabs, prawns, lobsters, crayfish, lobster, crab, velvet crab, shrimp) should be avoided if you have high cholesterol. However, you can take those with shell such as cockles, clams or mussels in moderation, since the amount of cholesterol is half that of the other varieties.
In addition to eliminating or restricting those high cholesterol foods, there are other measures that you should take to control this problem:
- Stay at a healthy weight. Being overweight is a risk factor for cardiovascular problems and can raise cholesterol.
- Exercise regularly. Sport helps mobilize fat, which is a very effective agent against hypercholesterolemia.
- Follow a balanced diet. In your menu you should give special importance to fruits, vegetables and fiber foods like brown rice.
- Avoid saturated fats and trans fats. In most cases it comes from animal fats. They are directly related to elevated cholesterol level.
- Try to counteract the cholesterol. You can do it by consuming monounsaturated fats and polyunsaturated fats, which lower the rates of harmful cholesterol (LDL). They include the Omega 3, an essential fatty acid found in bluefish, and monacolins which is present in red yeast rice.
In short, a balanced diet, especially when it comes to the consumption of cholesterol, and regular pysical activity are essential keys to keep our general health and wellness.