Friday, July 17, 2009

list of bad cholesterol foods

What Are High Cholesterol?

Author: Penny Albright

It should not come as a big surprise that the foods we love are very high in cholesterol. However, given that there is good and bad cholesterol, it is important to distinguish between the two. So as HDL is good and LDL is bad, it is very important to avoid or at least try to eat foods that are low in LDL cholesterol because too much can cause heart disease.

If you are reading this article, you have probably been told by your doctor or have personally decided to reduce your cholesterol levels. So, what are the high cholesterol foods that you should omit from your diet?

Firstly, there are two main ingredients that will raise your cholesterol levels:

Saturated fat - found in most animal products

LDL cholesterol - found in most animal products

Some sources of fat and bad cholesterol that are considered high cholesterol foods can include:

Meats

Nuts

Dairy foods

However, not all of them are bad. This is why it is important to monitor the saturated fat content in foods because the more there is, the harder the liver has to work to detoxify the body. Also, subsequent LDL cholesterol from bad fats will create plaque inside arteries, veins, and capillaries which can result in serious, if not deadly, cardiovascular diseases like heart attacks.

The following is a list of high cholesterol foods. They are listed according to food type, serving size, and cholesterol levels. If at all possible, try to eat something else, or choose lower fat versions of them:

Food Serving Size Cholesterol Level

Beef, kidney 3.5oz 375 mg

Beef, liver 3.5oz 300 mg

Beefsteak 3.5oz 70 mg

Boiled egg 1 225 mg

Butter 3.5oz 250 mg

Cheddar cheese 1oz 19 mg

Chicken 3.5oz 60 mg

Cream cheese 1oz 27 mg

Ice Cream 3.5oz 45 mg

Lamb 3.5oz 70 mg

Sponge cake 3.5oz 260 mg

Dietary Changes

This section will give you information on how to reduce cholesterol by changing your diet.

Many people suffer with high cholesterol because of the type of diet they follow. Eating foods which are high in saturated fat can cause high cholesterol. Our bodies need a certain amount of fat to function properly but we need to be careful what kind of fat we consume. The saturated fats that are found in meat products, whole fat milk, cheese and butter are the bad fats, as are trans fats or hydrogenated fats which are found in commercially produced cakes, cookies, pastries, fast food, coconut oil and palm oil.

It is good to know how to reduce cholesterol by simply changing the type of fat that you consume. Cut down on foods containing saturated fat or replace them with foods containing good fats like mono-unsaturated and polyunsaturated fats.

Mono-unsaturated fats are found in oils like rapeseed oil and olive oil and some nuts. Polyunsaturated fats are found in oily fish such as salmon, sardines, herrings and mackerel, and also some spreads. These types of fats are actually good for our hearts and cholesterol levels.

How to reduce cholesterol by changing your habits:-

- Stop using butter on your bread or in baking and instead use polyunsaturated spreads or olive oil.

- Fry foods with olive oil or avoid frying and grill, microwave or steam foods.

- Trim fat off meat or use lean cuts.

- Replace meat with soya products or cook more vegetarian meals.

- Buy low fat versions of your normal foods.

- Replace snacks like cakes and cookies with fruit and vegetable based snacks.

- Eat oily fish two or three times a week.

It is important to have no more than 200mg or less of cholesterol per day. The rest of any healthy diet should include fresh fruits, vegetables, legumes (peas, beans, lentils, etc.), whole grains and either 2% or no-fat milk. The American Heart Association recommends a calorie controlled version of the 'Mediterranean Diet'. This can be found in pyramid for through their website.

About the Author:
What are high cholesterol foods? Webmaster of mecholestrol.com Penny Albright is providing her viewers with facts and solutions, how to reduce high cholesterol. Simply by memorizing the list of high cholesterol food and avoid dangerous fat levels, you will notice a difference.

Article Source: ArticlesBase.com - What Are High Cholesterol?

4 comments:

  1. very good collection of bad cholesterol foods, very useful information for cholesterol patients. Along with restriction in bad cholesterol foods add some cholesterol herbs for better cholesterol control.

    Cholesterol natural herbs are trusted to control blood Cholesterol and nourish small intestine, liver, heart and kidney, which are responsible for its cause or affected due to long run.

    ReplyDelete
  2. [...]Low Cholesterol Foods - When you first learned that your cholesterol level is too high, you might start to imagine the illnesses you will have to suffer if you cannot reduce the cholesterol level in your blood[...]

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  3. Thanks for the information. I have had soo high cholesterol level for the past few months and good thing I was able to put it back to normal just a month ago. I didn't eat meat too much, I eat more vegetables and fish just to make sure I am putting healthy food in my body.
    Diet for Lowering Cholesterol

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  4. This is a very good list of foods that can help people control their cholesterol. You have to be committed to a lifestyle change and also regular exercise. These two things are imperative in controlling cholesterol levels without the side effects of drugs. Our current medical community uses these drugs as a first line of defense against high cholesterol. It is unfortunate that they do not put more emphasis on diet.
    list of foods that help to lower cholesterol

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