Most of us have certain foods that are our "guilty pleasures" - foods we love to eat even though we know they are not great for us. Ice cream, for one. Potato chips, for another.
But if your doctor has told you that you have high cholesterol or other risk factors for heart disease, there are other foods you also need to limit, due to their high saturated fat or high cholesterol content.
What is cholesterol?
Many people are familiar with the term “cholesterol,” and have heard that high cholesterol is dangerous. But to truly grasp the value of healthy cholesterol levels, it is important to understand what the word means.
Cholesterol is a particle in the blood that all humans and animals need to live.
But in this day and age, we end up with too much of it. Its primary role is to create a membrane - like a bubble - around molecules in the body and help them travel from place to place.
Your cholesterol levels are affected by factors like what you eat, how much you weigh, your age and gender, whether you smoke, or your family history.
You can’t do anything about some of these factors, but there are things you can do to lower your cholesterol; like changing your diet.
Diet is one of the most important things you can control. Eating foods that are low in saturated and trans fats can help lower your LDL cholesterol.
Here are some of the foods to avoid if you have high cholesterol.
Red meat
Beef, pork, and lamb are generally high in saturated fat. Cuts of meat like hamburgers, ribs, pork chops, and roasts are highest in fat. You don't have to avoid meat entirely, just eat it occasionally.
Better yet, replace meat with proteins that are lower in saturated fat and cholesterol, like skinless chicken or turkey breast, fish and beans.
Baked goods and sweets
Cookies, cakes, and doughnuts usually contain butter or shortening, making them high in saturated fat and cholesterol.
They also tend to be full of sugar, which can lead to high levels of blood triglycerides, an unhealthy blood fat (lipid) that can be a risk factor for coronary heart disease. Instead, make your desserts at home, choosing recipes that don’t need shortening or lots of butter.
This also allows you to modify recipes and cut down the amount of sugar used. You can also enjoy baked fruit as a dessert, or substitute applesauce for eggs or butter in your baking.
Anything fried
Frying food typically ups the calorie count because saturated or trans fats and cholesterol are absorbed by the foods during the process.
What to eat instead is baked potatoes, kale, or broccoli to a crisp when you are craving crunch. Or, you can invest in an air fryer, which uses much less fat.
Processed meats
Hot dogs, sausage, and bacon also use the fattiest cuts of red meat and therefore tend to be high in cholesterol and saturated fat.
Bacon and sausage made with turkey or chicken might seem healthier, and they are somewhat lower in cholesterol than the red meat versions, but they are not cholesterol-free.