7 High-Cholesterol Foods to Avoid

 Research shows that increased body weight is associated with high cholesterol and increased risk for coronary heart disease. Therefore, losing weight and cutting out foods that contribute to weight gain and inflammation help you lower your total cholesterol level. low-density lipoprotein also known as “bad” cholesterol .  The following foods should be avoided to decrease or “bad” cholesterol(low density lipoprotein ( bad cholesterol) and increase  high-density lipoprotein cholesterol level  (good cholesterol).
 
1. Canola Oil and Other Processed Vegetable Oils
When canola oil undergoes hydrogenation, which it often does to become a partially hydrogenated oil, this increases its level of trans fats. These are a group of fats that you want to avoid as much as possible since they’re scientifically known to increase low-density lipoprotein cholesterol and lower high cholesterol levels.
 Research shows that all fatty acids with one or more bonds in the trans configuration raises the ratio of low-density lipoprotein-to- high-density lipoprotein cholesterol. Other oils that contain trans fatty acids include corn oil, safflower oil, soy oil and vegetable oil.

2. Potato Chips and Other Packaged Foods
Extensive research evaluates the rise in snacking, snack foods and ultra-processed foods in the Nigerians diet. Some studies show that 66 percent of calories consumed by Nigerians comes from packaged foods and beverages. 
 Because snacking and snack foods have grown in frequency and number, eating frequency has also increased, leading to higher rates of obesity and high cholesterol levels. Avoid unhealthy snacks, such as potato chips, crackers, fried foods and other packaged foods.

3. Cookies and Other Sugary Treats
Dietary sugars serve as the cause of obesity, several chronic diseases and a range of cardio metabolic risk factors. Research shows that added sugars have been associated with increased  low-density lipoprotein cholesterol, raised triglycerides and decreased  high-density lipoprotein cholesterol.  

This includes baked goods, such as cookies, cakes, muffins, pastries, candies and other packaged foods that contain added sugars. Also, sweetened beverages lead to weight gain and inflammation, which can negatively impact your cholesterol levels. This includes soda, juices, energy drinks and other sugary drinks on the market today — all of which lead to sugar addiction.

4. Bacon and Other Processed Meats
Recent studies have shown that processed meats are associated with increased cardiovascular disease and stroke mortality. Evidence suggests that processed meat consumption increases the risk of heart health issues, while unprocessed meat consumption has a small or no association with cardiovascular disease. 

Limit consumption of processed meats, such as bacon, sausage, bologna, salami and hot dogs. Even those with “reduced fat” labels are high in calories and saturated fats. Plus, processed meats are often high in sodium.

5. Alcohol
Too much alcohol raises your blood pressure and triglyceride levels, while moderate alcohol consumption (up to five grams per day) may decrease the risk of cardiovascular disease. Research shows that higher levels of consumption increase the risk of developing heart issues, beginning at 30 grams per day for women and 45 grams per day for men.

6. Milk and Other Conventional Dairy Products
Milk fat contains a broad range of fatty acids, and some have a negative impact on cholesterol-rich lipoproteins. The saturated fatty acids, such as la uric acid and mystic acid, increase total plasma cholesterol, especially low-density lipoprotein. Research shows that replacement of dairy saturated fatty acids and trans fatty acids with polyunsaturated fats decreases  low-density lipoprotein cholesterol levels and is associated with a reduced risk of cardiovascular disease.

Recent randomized control trials show that fermentation of dairy can be used to produce products with more beneficial effects on plasma lipid profile, such as kefir and organic, cultured yogurt. In fact, a 2008 study showed that unpasteurized yogurt decreased serum cholesterol by 5-9 percent.

7. Refined Grain Products
A diet high in refined carbohydrates, like white bread, tortillas, bagels and pasta, has a negative effect on your high-density lipoprotein cholesterol level. Studies show that refined grains have a high glycemic index, and consumption of these kind of carbohydrates lead to significantly higher risks of high cholesterol.  Reducing your intake of these types of carbohydrates can improve your high-density lipoprotein levels.  




Source: https://draxe.com