Knowing how to most effectively monitor your body's cholesterol levels can occasionally feel overwhelming if you've been told by a doctor that you have high cholesterol or you are aware that you may one day acquire high cholesterol. However, controlling your cholesterol levels is essential as having high cholesterol over time may result in other health issues.
According to Trista Best, MPH, RD, LD, a consultant for Balance One Supplements, "Cholesterol is a naturally occurring and important chemical in the body that is utilized to produce cells and regular hormones, among other activities." However, having too much cholesterol in the body can be harmful and increase the risk of heart attack and stroke.
What then triggers elevated cholesterol? Unfortunately, some inescapable elements, like heredity and age, can contribute to this. However, studies have also shown that your lifestyle has a big impact on your cholesterol levels.
According to Best, "it is increasingly evident that heredity has a greater impact on how the body processes cholesterol and one's susceptibility to high cholesterol." However, some dietary practices might aggravate or cause high cholesterol.
The idea that you should limit foods with a higher cholesterol content is one of the most widespread fallacies or misconceptions regarding cholesterol and food. But contrary to popular belief, dietary cholesterol has very little effect on the quantity of cholesterol in your body. The cholesterol included in food may not have as much of an effect on your cholesterol as diets high in saturated and trans fats, according to research from the Mayo Clinic.
Continue reading to learn more about specific items that could gradually raise your cholesterol. For more advice on eating healthily, see 7 Ugly Side Effects of Eating Red Meat Every Day.
Fried food
Regularly consuming fried food can not only increase your calorie and fat intake, but can also gradually raise your cholesterol levels.
"Foods that have been fried contain more fat than those that have been prepared in another way. Additionally, they frequently include trans fats, which are bad for heart health "argues Best.
Try grilling or baking your meals as an alternative to frying to avoid the extra oils that are typically utilized.
A baked good
A lot of substances in baked products, especially those that are prepackaged and processed, might gradually elevate your cholesterol levels.
Because of their high fat and refined carbohydrate contents, these foods pose a danger for rising cholesterol, according to Best. "The type of carbs consumed can raise triglycerides in the blood and create inflammation in the body, both of which increase the risk of cholesterol buildup and arterial damage in people. Additionally, common culinary fats like butter or shortening can increase blood cholesterol levels."
The key is to recognize this concoction of refined carbohydrates and bad fats. According to the Harvard T.H. Chan School of Public Health, bad fats and carbs rather than actual dietary cholesterol are one of the main contributors to your blood cholesterol levels.
Flavored red beef
For people controlling their cholesterol levels, processed meats like sausage, deli meat, and bacon present a particular challenge because they are well known for having significantly greater quantities of saturated fat and sodium than many other types of meat.
A study that appeared in Nutrition, Metabolism & Cardiovascular Diseases found that regular consumption of processed beef increased the chance of having high cholesterol and triglyceride levels.
In general, research has demonstrated that consuming processed meats regularly can harm your heart health in ways more than just increasing your cholesterol levels. For instance, a report from 2021 indicated that eating processed beef every day was linked to a higher risk of coronary heart disease. The report was published in Critical Reviews in Food Science & Nutrition.
BONUS: Abuse of alcohol
Light alcohol use has been linked to improved heart health in certain studies, but frequent alcohol consumption has also been linked to a potential rise in cholesterol levels. Overall, heavy drinking increases the risk of conditions that have an influence on cardiovascular health, such as high cholesterol, high blood pressure, and heart disease. To guarantee that you drink alcohol sensibly and in moderation, if at all, it's vital to take other lifestyle aspects into account as well, such as your overall diet and exercise regimen, your genetic make-up and medical history, and so forth.
Final conclusions
While it is unlikely that indulging in these foods and beverages as a one-time treat for a special occasion will not boost your cholesterol immediately, it is clear that regular, long-term intake of these products could do so. However, restricting your consumption of alcoholic beverages, processed baked goods, processed meats, and fried foods each day will help you maintain healthy cholesterol levels. It can improve your cholesterol levels and general health when combined with other healthy eating practices and routines, such as frequent exercise and adhering to your doctor's advice based on your unique healthcare needs.
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