Our body Cholesterol plays an important role in creating body energy for our body, but everything which is more is always not good. Therefore, high cholesterol in our body is creates various critical health issues including higher weight gain, Saturation of fat in our body which changes body shape especially on belly and thigh area, and it also blocks our heart arteries and create risk of heart diseases including heart attack. Our body created cholesterol from the fat we eat in our routine diet, there is some food that also contribute in increasing the cholesterol level and unhealthy fats in our body and generate risks of heart disease. In this article, we will explore that top 10 foods high in cholesterol and unhealthy fats.
- Egg Yolk
Eggs are a popular nutritional powerhouse rich with lots of essential protein and nutrients, that’s why it is called as a diet food of athletes and bodybuilders. In egg only egg yolks are rich with cholesterols, one large fresh egg yolk contains around 186 milligrams of cholesterol. Eating Egg yolk can invite increase in body cholesterol level.
Eating tips: Egg white, Green Moong Beans, Soy Bean are low in cholesterol than the egg yolk.
- Organ Meats
Organ meats such as liver and kidney are filled with essential nutrition and enjoyed by the meat lovers, but those contains high level of cholesterol and fats. 3 Ounces of beef liver may contain around 300 milligrams of cholesterol which is huge, and may reason to critical health issues including cardiovascular issues and increased body fat.
Eating tips: Small portions of animal meats are less in fat.
- Shellfish (Shrimp, Lobster Crab, etc.
Shellfish including shrimp, lobster and crab are low in fat but high in cholesterol, a 3-ounce serving of shrimp contains approx.166 milligrams of cholesterol. Shellfish provide nutrition such as protein and omega 3 fatty acids, but their high LDL cholesterol contains is the main concern.
Tips for consumption: Low oil cooking methods such are grilling, baking, boiling are be low in fat.
- Full-Cream Dairy Products
Full-cream dairy products such as full cream milk, cheese, butter, milk sweats etc. contains high saturated fat and cholesterol. A Cup of full-cream milk contains about 24 milligrams of cholesterol and saturate fats.
Tips to use dairy products: Low fat dairy products are low fat dairy alternatives.
- Processed Meats (Sausages, Hot Dogs, Bacon etc.)
Processed meats including sausages, hot dogs, bacon etc. are high in cholesterol, and unhealthy HDL trans fats, sodium and preservatives. Frequent eating processed meats can impact in increased fat and calorie levels in our body and further may damage the routine process of your cardiovascular system.
Tips about processed meat consumption: Natural protein sources are fish, lentils, grains.
- Deep fried food
Fried food including French fries, fried chicken wings, doughnuts and other fried food products are made with deep frying in cooking oil. Oil contains trans-fat such as LDL Bad cholesterol and HDL Cholesterol which increased the risk of heart disease.
Tips of Deep-fried food: olive oil and avocado oil are low in saturated fat
- Baked Good (Pastries, Cake, Cookies)
Many industrially baked goods including cakes, pastry, cookies etc. are made with using vegetable cooking oils which contains high unhealthy fat and cholesterols. Bakery products including various bread are healthy and widely used in various parts of the world, but other baked goods contain Milk cream and vegetable oil which makes them unhealthy.
Tips on eating bakery goods: Small portions of baked goods have less fat.
- Fast food products and Sugary Carbonated Drinks
Fast food products including burgers, fried chicken, sandwiches, pizzas, hot dogs are high in cholesterol, saturated fat and food preservatives. Fast food also contains vegetable oil, sugar and salt which are unhealthy for eating. Also many popular carbonated and sugary drinks contain high amount of sugar and salt which spikes our body cholesterol levels and results in creating blockages in our heart arteries.
Fast food and sugary drinks higher consumption can create many serious health issues including uncontrolled weight gain, tooth decay, high cholesterol and unhealthy body fat levels. Today we can see around and experience the impact of high fast-food consumption on our kids and young adults with higher weight gain and cardiovascular issues.
Tips to eat fast food: fat food may contains more fat and choelsterol
- Red Meat (Beef, Pork, Lamb)
Reed meat including beef, pork and lamb are major sources of saturated unhealthy fat and cholesterol. A 3-Ounce serving of cooked beef contains 80 milligrams of cholesterol which is high.
Tip for eating red meat: beef sirloin, pork tenderloin, and lamb chops are low fat meat portions.
- Butter and Vegetable and hydrogenated Cooking Oils
Butter and Hydrogenated vegetable cooking oils contains high saturated fats and cholesterol. 1 table spoon of butter contains around 31 milligrams of cholesterol. High cholesterol levels in body can damage your heart health.
Tip about consuming butter and cooking oils: Olive oil and avocado oil have less fat than regular cooking oil.
last but not least, managing body cholesterol level is important to keep your heart healthier. Planning your diet with low cholesterol food helps to make your diet healthier and more aware by knowing those 10-food high in cholesterol.
Out diet plays an important part to make our body fit. Low cholesterol food can help to maintain your body more fit and healthy.
Your nearest, professional doctors and registered dietitian can help you to plan your diet according to your body condition and health requirements. we hope you like above article on 10 foods high in cholesterol level.
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