Hey there, viewers!
We often think of cholesterol in a negative way.
After all, it is linked to increased risk of heart disease.
Well, not all high cholesterol foods are bad for you!
Experts have suggested that some cholesterol-rich foods are actually safe to eat, as they’re
packed with nutrients.
In today’s video, we’ll be discussing 11 high cholesterol foods you should think
about.
Do eggs increase cholesterol?
What about cheese?
Will consuming processed meat elevate your risk of heart disease?
We’ll be talking about all of these AND more...
First thing’s first!
Let’s try to understand what cholesterol is...
Cholesterol is a waxy, fat-like substance found in your body.
It’s also present in animal products like meat, eggs and dairy.
Cholesterol is naturally produced by your liver, and plays a crucial role in your body.
It’s necessary for the formation of cell membranes, hormones, vitamin D and bile.
Cholesterol doesn’t dissolve in water, so it can’t travel through your blood on its
own!
For the transportation of your cholesterol, assistance from lipoproteins is required.
The two major forms of lipoprotein are Low-Density Lipoprotein (LDL) and High-Density Lipoprotein
(HDL).
You’ve heard the concept of good and bad cholesterol, right?
Well LDL cholesterol is often referred to as the “bad” kind.
If the level of LDL increases in your blood, it’s known as high cholesterol.
This causes plaque buildup in your arteries.
If high cholesterol is not treated, it can lead to heart attack and stroke.
Now HDL cholesterol, also known as “good cholesterol”, actually helps flush out cholesterol
from your body.
The recommendations for total cholesterol is less than 200 milligrams per deciliter
for adults.
A reading between 200 and 239 mg per deciliter is considered a risk.
A reading of 240 milligrams per deciliter and above has crossed the line into high.
‘Bad’ LDL cholesterol should be less than 100 milligrams per deciliter.
Levels of 100 to 129 milligrams can be dangerous for people with heart disease.
It’s really only acceptable for people with no health issues.
A reading of 190 milligrams per deciliter or above is considered really high.
‘Good’ HDL cholesterol should naturally be kept higher.
The optimum level of HDL should be 60 milligrams per deciliter or higher.
If your HDL reads less than 40 milligrams per deciliter, it’s considered a major risk
of heart disease.
Did you get your cholesterol levels checked recently?
Did they indicate normal, borderline, or high?
Sound off in the comments below, and start a conversation with our Bestie community...
About only 25% of cholesterol can be consumed from dietary sources.
But is it safe?
Dietary cholesterol has a minor impact on your body’s cholesterol level.
Studies do not support a link between dietary cholesterol and heart disease in the general
population.
Dietary cholesterol can help manage LDL to HDL ratio.
You should always remember that not all cholesterol-rich foods are healthy.
Now let's discuss 11 high-cholesterol foods, starting with the 7 that are actually good
for you.
Eggs
Who doesn’t love eggs?
I’m sure it’s a breakfast staple for most of you!
Eggs are nutrient-packed foods with tons of protein.
They’re also rich in B vitamins, selenium and vitamin A. But hang on, there’s more!
Eggs are high in cholesterol too!
One large egg offers about 211 mg of cholesterol.
You might be wondering whether your next meal should include eggs or not, right?
Don't worry, eating eggs won’t boost your ‘bad’ cholesterol!
In fact, research suggests that one whole egg intake increases ‘good’ cholesterol,
which will protect your heart.
A published study showed that eating 1-3 eggs is absolutely safe for healthy people.
However, if you’re already suffering from heart disease, or have elevated levels of
cholesterol, then your doctor might advise you to stick to egg whites only.
Organ meats
Organ meats such as heart, kidney and liver are rich in cholesterol, but also very nutritious.
Chicken heart is a terrific source of antioxidants, iron, zinc and vitamin B12.
A 2-ounce serving provides 105 mg of cholesterol.
In one Korean study, it was found that those who consumed a moderate amount of organ meat
had reduced risk of heart disease.
This was compared to those with the lowest consumption.
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Cheese
Cheese on top of nachos, a tempting pizza with melted cheese, a comforting hot bowl
of mac and cheese, sandwich loaded with cheese, and the list goes on!
Cheese is by far the most popular ingredient worldwide.
Along with providing many nutrients like calcium, protein and vitamin A, cheese also delivers
cholesterol.
An ounce serving of cheese usually provides 27 mg of cholesterol.
While cheese is linked to increasing cholesterol, reports have suggested that full-fat cheese
doesn’t have a negative effect on cholesterol levels.
In an interesting study conducted on 160 people, it was found that eating 3 ounces of full-fat
cheese did not raise ‘bad’ cholesterol, compared to the same amount of low-fat cheese.
Since it has a ton of calories, cheese should be consumed according to the recommended serving
size, which is 1-2 ounces at a time.
Would you like to know more about cheese?
You may like our video on what eating cottage cheese everyday for a week does to your body.
Now back to our list of healthy high-cholesterol foods.
Shellfish
There’s nothing better than having friends and family around a barbecue enjoying yummy
dishes like chilli crab and clam spaghetti.
Not only are these dishes delicious, but they’re also nutrient-packed!
Shellfish are an outstanding source of protein, B vitamins, iron and cholesterol.
Who doesn’t like a good plate of shrimp?
A 3-ounce serving of shrimp provides 166 mg of cholesterol.
Wait, there’s more!
Shellfish contains antioxidants, and the amino acid taurine, which lowers ‘bad’ cholesterol,
preventing the risk of heart disease.
Full-fat yogurt
Yogurt topped with berries and nuts is a flavourful, healthy snack.
Next time, replace your regular yogurt with full-fat yogurt, it’s rich in cholesterol
and also provides nutrients like protein, calcium, phosphorus, B vitamins, zinc and
potassium.
A cup of full-fat yogurt offers 32 mg of cholesterol.
You’ll be excited to learn that increased intake of full-fat, fermented dairy products
is linked to reducing ‘bad’ cholesterol and blood pressure.
Plus, yogurt and other fermented dairy products stimulate ‘good’ bacteria in your gut,
promoting overall health.
Sardines
These tiny fishes are a versatile ingredient, and are nutrient-packed.
Sardines are a remarkable source of iron, zinc, copper, magnesium and vitamin E. Around
4 ounces contain 131 mg of cholesterol.
Pasture-raised steak
Pasture-raised steak is loaded with proteins, vitamins, minerals and has significantly greater
omega-3 fatty acids.
A 4-ounce serving of pasture-raised steak offers 62 mg of cholesterol.
While processed meat is highly unhealthy, studies have found no link between red meat
and heart disease.
So now that that’s done, let’s talk about the high-cholesterol foods you need to avoid.
Fast foods
After a long, tiring day at work, fast food seems ideal.
Especially when you don’t want to cook anything.
I sometimes feel like doing this 5 days a week.
It’s almost impossible to avoid fast food when you’re on a diet, but you have to try.
People who eat fast food regularly have higher cholesterol, more belly fat and poor blood
sugar levels.
Cooking more meals from scratch and eating less processed foods reduces ‘bad’ cholesterol
and body fat.
This lessens your risk of heart disease.
Fried foods
Of course fried foods are tempting.
The problem is they’re high in cholesterol, and should be avoided as often as possible.
Fried foods have a bundle of calories and trans fats, which only increase your risk
of heart disease, obesity and diabetes.
Processed meat
Nothing is more satisfying than a hot dog when you’re starving at lunch time!
Again, I know it's not easy for you to resist them, but the sausage is highly processed,
and contains high levels of cholesterol.
Excessive intake of processed meats is associated with an increased risk of heart disease and
colon cancer.
In a review, it was found that each additional 50 gm serving of processed meat was linked
to a 42% higher risk of heart disease.
That is if you eat it every day.
Desserts
How can you resist things like ice-cream, cake or pastries after a big meal?
Well, I’m sorry to say that these mouth-watering desserts are quite unhealthy, as they contain
added sugars, and are high in cholesterol.
These foods will eventually lead to obesity, diabetes, cognitive decline and even cancer.
In addition, desserts also lack the nutrients required by your body in order to function
properly.
For reducing cholesterol, you need to practice certain lifestyle and dietary changes.
Include more fiber and omega-3’s in your meals, as well as increase your physical activity.
Want to learn more about how to lower cholesterol and triglycerides?
Let’s keep the conversation going with a couple of more videos, shall we?
Check out 8 foods that can lower your cholesterol levels.
Or how about 13 simple ways to lower your triglycerides?
Go ahead, click one.
Or better yet, watch both, and learn more about the ways you can reduce cholesterol.
Did you know about healthy high-cholesterol foods before watching this video?
Let us know in the comments below!