5 foods that increase bad cholesterol

5 foods that increase bad cholesterol

There are foods capable of increasing cholesterol. See how to contribute to your health, regulating your diet and avoiding these products.

5 foods that increase bad cholesterol

Last update: January 07, 2022

Cholesterol is a type of fat found in foods of animal origin. It is as important as any other lipidas it is present in the lining of all cells and is a precursor of important substances for the body. Foods that increase the call bad cholesterol they should be avoided in healthy diets.

Cholesterol is divided into two large groups:

  • The Okay is absorbed in the intestine and transported in the blood, using lipoproteins known as HDL. They reach the liver to form hormones, bile salts and vitamin D, among other substances.
  • In contrast, cholesterol that is bound to the transport medium known as LDL or bad cholesterol, carries fats from the liver to the cells. That is, in reverse. When LDL is too high, arteries become clogged.

Foods that increase bad cholesterol and that you should avoid

Most of the foods that increase LDL are those that contain saturated and trans fats. In this list we list the ones that are most harmful to your health.

1. Whole dairy

Whole milk is high in saturated fat. A single cup contains 4.6 grams. So to avoid increasing your bad cholesterol, you can substitute skim milk.

The same applies to yogurts, creams, cheeses and butters made from whole milk. To lead a healthy lifestyle, start consuming skim products.

The skimmed refers to the phase in which the fat part of the milk is removed. However, in the process the content of fat-soluble vitamins decreases. To maintain the original nutritional properties, the lost vitamins are added.

In the case of cheeses, the most cured are the ones that contain the most cholesterol:

Those with less cholesterol content are the following:

  • Curd.
  • Mozzarella.
  • Feta.
If you choose skim dairy you will be able to limit, in part, the cholesterol values bad.

2. Red meat

Beef, beef and lamb are rich in cholesterol and saturated fat. The mutton, for example, it contains 11 grams of fat for each 100 gram serving.

To avoid it, you can substitute with white meat without skin, such as turkey, chicken or rabbit. As well as choosing lean cuts, that is, with less than 3% fat.

Among the most popular lean cuts are:

  • Skirt.
  • Fillet.
  • Butt.
  • Leg steak.

3. Egg

Cholesterol has always been associated with eggs. But nevertheless, the greatest amount of fat and cholesterol are found in its yolk. The yolk contains 27 grams of total fat. On the other hand, the white does not contain cholesterol and can be consumed without problems.

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As the egg is a food of high biological value, its consumption is not discouraged. It is known that, although the egg has 220 milligrams of cholesterol, it also contains phospholipids, a type of fat that dissolves easily. These interfere with the absorption and effect of cholesterol in the blood. So its intake is recommended wisely.

The recommended amount of egg per day is one whole egg. Although, if you want to eat more, you can only eat the white.

4. Sausages

Sausages are defined as prepared from meat and subjected to curing processes, addition of edible offal and pork fat, vegetable products, condiments and spices. They are then introduced to pork tripe.

It is considered sausage with blood sausage, sausage, salami, chorizo, mortadella and fuet. This kind of products are high in fat and salt. For example, him chorizo contains 9.45 grams of saturated fatty acids and 26 grams of total fat in every 100 of food.

5. Ultra-processed

Ultra-processed and industrialized foods have high content of sugar and saturated and trans fats. I know knows that diets with monounsaturated or polyunsaturated trans fatty acids increase total cholesterol levels, especially LDL. But not only that, but they also decrease the Okay.

Trans fats are not produced by the body and are defined as those monounsaturated or polyunsaturated fatty acids that have at least one double bond in the trans position. That is, the hydrogen atoms of the fat double bond are on opposite sides. The normal thing is that they are on the same side to be recognized by the enzymes that digest them.

Its function is only to obtain energy. They are formed naturally in ruminants, during the industrial hydrogenation of oils and in frying with polyunsaturated oils.

Heating the oil to high temperatures, at least 180 degrees Celsius for a long time, is one of the main sources of trans fat.

The type of oil, the temperature, the time and the quantity influence the oil breakdown process and the formation of oxidation compounds and trans fat. Because, industrial frying is unhealthy. The French fries in oil, for example, contain 24.9% trans fat.

Frying is the most discouraged cooking process, since it generates trans fats with a high incidence in the production of diseases.

Stay away from foods that increase bad cholesterol and change your diet

It is recommended to avoid the consumption of ultra-processed foods, in order to reduce the risk of coronary heart disease and lower cholesterol. Try not to eat cold cuts, fried foods, or whole dairy, since they are one of the main foods that increase cholesterol bad.

Products recommended to lower cholesterol are legumes, fruits and vegetables, fish, and cereals. This won’t do any good, either, if we don’t lead a healthy lifestyle.

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