Although the cholesterol What we eat has little or no influence on the levels of this lipid in the body and avoiding foods that contain it is not always the most useful resource to reduce it, what we eat can considerably influence the levels of lipids in our body. In fact, it is recommended limit the intake of sugars as well as trans fats and saturated fats that can raise cholesterol by encouraging, among other things, its production in the liver. Bearing this in mind, we show you with the help of an expert which are the foods to avoid in the usual diet to reduce it.
Industrial pastries have a high concentration of refined flour and sugar, as well as low-quality fats for our body. That is, they do not fill you up and can raise the levels of triglycerides and cholesterol in our body. Instead, it is better to opt for homemade alternatives without added sugars or refined flours, and that offer healthy fats and fiber.
Soft drinks, juices and sugary drinks
Sugary drinks, including natural fruit juices (which, although they contain vitamins and minerals, are a source of free sugars that are quickly assimilated), can stimulate cholesterol synthesis. Something that does not help when it comes to controlling your levels in blood For this reason, it is more advisable to use water as the main drink and avoid sugary drinks as much as possible.
Alcoholic beverages
The alcohol can considerably stimulate endogenous cholesterol production. Therefore, when trying to reduce its levels, it is key to avoid its consumption as much as possible.
Cold meats and various sausages
Cold meats and sausages are a source of fats in high proportions, being, in addition, mostly saturated fats or trans fats. Although these lipids can raise cholesterol levels in our body, cold cuts and sausages can also provide sugars which, as we have already seen, can encourage an increase in cholesterol.
Ice creams with sugars and fats
Although we can prepare it at home, most of the ice cream they are a source of sugar in quantities not less than the industrial ones. Also, cream ice creams can include fats and therefore, it is advisable to avoid them if we want to reduce cholesterol, except for options without added sugar based on fruits or with quality fats derived, for example, from nuts, avocado or peanuts.
fried foods
If you are looking to achieve a healthy diet, it is recommended to avoid fried foods whenever possible. That includes battered meats, which are a source of refined flour. Even in the case of cholesterol-free chips, the expert recommends avoiding them in the usual diet, because can be a source of trans fat.
Table sugar, honey, syrups and syrups
Quickly assimilated sugars or simple hydrates, as is the case with table sugar, honey, syrups and syrups, They are an option to avoid in a healthy diet. Including, also, everything that contains it. These foods can encourage the synthesis of cholesterol in our body and, therefore, it is recommended to reduce their consumption as much as possible. Of course, we can replace them with foods with intrinsic or natural sugars that are accompanied by other quality nutrients and allow us to sweeten our dishes in a healthy way, or it is possible to use sweeteners.
commercial sauces
Incorporate into our diet, on a regular basis, industrial sauces such as ketchup, barbecue sauce, sweet and sour sauces, etc. to dress our dishes can have repercussions on the amount of free sugars we eat daily. Instead, we can opt for homemade sauces without free or added sugars and with a moderate contribution of fats or quality fats and low sodium content.
Battered, frozen and other precooked dishes
Ultra-processed foods, in general, are foods that our expert recommends avoiding in any diet. Thus, when trying to reduce cholesterol levels in the body, hamburgers, nuggets, pizzas and other ready-to-eat meals they may not be advisable because they are a source of trans fats, refined flours and sugars.
It’s recommended prioritize the intake of natural or minimally processed foods, as well as fresh preparations of high nutritional quality, trying to minimize the intake of highly industrialized products.
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