If a doctor has told you that you have high cholesterol or know that you are predisposed to developing high cholesterol in the future, knowing how to better control your body’s cholesterol levels can seem overwhelming at times. But getting your cholesterol levels under control is vital because having high cholesterol over time can lead to other health complications.
“Cholesterol is a natural and necessary substance in the body that is used to make cells and regular hormones, among other tasks,” he says. Trista Best, MPH, RD, LDand consultant to Balance One Supplements. “However, too much cholesterol circulating in the body can be dangerous and puts the individual at risk for heart disease and stroke.”
So what causes high cholesterol? Unfortunately, there are certain unavoidable factors that can play a role in this, such as genetics and age. But research has also found that lifestyle can also significantly influence your cholesterol levels.
“It’s becoming increasingly clear that genetics play a larger role in how the body processes cholesterol and the risk of high cholesterol,” says Best. “Still, there are some dietary habits that can exacerbate or cause high cholesterol.”
One of the most common myths or misconceptions about cholesterol and food is that foods high in cholesterol are the ones you should limit. However, dietary cholesterol actually has much less of an impact on your body’s cholesterol levels than people previously thought. research from the Mayo Clinic suggests that diets high in saturated and trans fats have a greater impact on cholesterol than cholesterol found in food.
Read on to learn more about certain foods that may be secretly raising your cholesterol over time, and for more healthy eating tips, check out 7 Ugly Side Effects Of Eating Red Meat Every Day.
Fried food
Eating fried food on a regular basis you will not only increase your fat and calorie intake; it can also lead to higher cholesterol over time.
“Foods that have been fried have more fat than if they had been prepared in another way. They also often contain trans fats, which are bad for heart health,” says Best.
To avoid the added oils most often used with fried foods, try grilling or baking your foods.
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Baked goods
Baked goods, especially those that are prepackaged and processed, often contain many ingredients that raise your cholesterol levels over time.
“These items are a cholesterol-raising risk primarily because of both their fat content and their refined carbohydrates,” explains Best. “The type of carbohydrates used can increase triglycerides in the blood and cause inflammation in the body that can ultimately put people at risk of arterial damage and a higher chance of cholesterol buildup. And the cooking oils used , like butter or shortening, can also increase blood cholesterol levels.”
Noticing this combination of refined carbohydrates and unhealthy fats is key. According to the Harvard T. H. Chan School of Public HealthOne of the most important factors in blood cholesterol levels is not the actual cholesterol in food, but rather it is derived from a combination of unhealthy fats and carbohydrates.
processed red meat
processed meats like hot dogs, cold cuts, and bacon are known to be much higher in saturated fat and sodium than many other types of meat, making them particularly difficult for those watching their cholesterol levels.
According to a study published in Nutrition, Metabolism and Cardiovascular Diseasesregular consumption of processed meat was associated with an increased risk of elevated cholesterol and triglyceride levels.
Overall, research has historically shown that consistent intake of processed meats can negatively affect your heart health beyond simply raising your cholesterol levels. For example, a 2021 report published in Critical Reviews in Food Science and Nutrition found that daily consumption of processed meat was associated with an increased risk of coronary heart disease.
BONUS: Excessive alcohol consumption
Some research has found that light alcohol consumption can benefit your heart healthbut regular alcohol consumption is also linked to the potential increased cholesterol levels. In general, excessive alcohol consumption is one of the main factors in an increased risk of problems that affect cardiovascular health, including high cholesterol, high blood pressure and heart disease. When drinking alcohol, it is important to consider other lifestyle factors, such as your overall diet and exercise routine, your genetic and medical history, etc., to ensure that you drink alcohol responsibly and in moderation, if at all. it does.
Last conclusions
While it’s unlikely that consuming these foods and beverages as a one-time treat for a special occasion won’t negatively affect your cholesterol right away, it’s clear that consistent, long-term consumption of these things could raise your cholesterol over time. However, controlling and limiting the amount of fried foods, processed meats, processed baked goods, and alcohol you consume each day can help you keep your cholesterol levels healthy. Combined with other healthy eating habits and regimens that lead to a healthy lifestyle, including regular exercise and following your doctor’s recommendations based on your specific health care needs, it can positively affect your cholesterol levels and your health usually.
