Find Foods that Contain High Cholesterol & Saturated Fats

Find Foods that Contain High Cholesterol & Saturated Fats
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High Cholesterol

Whether you are wanting to lower your cholesterol or just help maintain it, cutting back on foods that contain high cholesterol is not the only thing you should be concerned of.

Cholesterol is an important compound with many functions. It is a part of bile (which is needed to digest fats), it is needed to form sex hormones and other hormones, it is made into vitamin D when exposed to sunlight, and it is a part of every cell in the body.

The body normally makes enough cholesterol to perform its functions so consuming it is not necessary. However, eating small amounts of food containing cholesterol is basically harmless (the body will usually compensate by making less). The American Heart Association recommends less than 300 milligrams a day. For those with heart disease, the amount is even lower.

Cholesterol (and fats) always travel through the bloodstream mixed with protein particles (lipoproteins).

LDL (low-density lipoprotein) is the major carrier in the blood. It carries cholesterol to the body’s cells. It is the “bad” cholesterol because too much LDL in the blood can cause plaque buildup in the arteries, leading to a stroke or heart attack.

The more protein in the lipoprotein molecule, the higher the density. HDL (high-density lipoprotein) is the “good” cholesterol. It carries cholesterol to the liver for dismantling and disposal. Some believe it may also remove cholesterol from plaque.

Fats play a big role in regulating cholesterol levels. “Bad” fats, including saturated fats and trans fatty acids, raise LDL levels. “Good” fats, including monounsaturated fats and polyunsaturated fats, lower LDL levels and raise HDL levels. Therefore, not only is it important to limit foods high in cholesterol, it is also important to limit foods high in “bad” fats (and include foods with “good” fats). Trans fatty acids are particularly harmful and should be completely excluded from the diet.

Foods

Cholesterol and saturated fats can be found in all foods from animal sources. Organ meats are especially high in cholesterol. Avoid red meat. Limit poultry (without the skin) and fish to less than 6 ounces a day. Use only low fat or fat free dairy products.

Read all food labels closely. Food manufacturers can legally claim that their products do not have trans fatty acids when they actually do (if a serving has less than 0.5 grams). For instance, if a protein bar has 5 servings with each serving having 0.4 grams of trans fatty acids, they can claim it has none when in reality it has 2 grams. Read the ingredients and not the claim of being free of trans fats on the front of the package. If hydrogenated oil or partially hydrogenated oil is listed in the ingredients, then it has trans fatty acids because that is what they are.

Some foods that contain high cholesterol (such as fish, eggs, nuts, and avocados) are actually good for you to eat (in moderation) because they are also high in “good” fats.

Sources Used

https://www.americanheart.org/presenter.jhtml?identifier=4488

https://www.all-about-lowering-cholesterol.com/high-cholesterol-foods.html

Photo Credit

Image courtesy of the National Library of Medicine (NLM).