Avoid to Keep The Cholesterol Level Under Control

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Written By Online Figure

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Cholesterol Level Under Control

We all know how too much of cholesterol can be dangerous and sometimes fatal. Having a high cholesterol can lead to blockage in our arteries which can cause heart attack which can even lead to death. It is advisable to check your cholesterol levels regularly and seek treatment if required. Also, it is good to avoid foods which increase the cholesterol levels. In this article we will discuss about what foods one should avoid to keep the cholesterol level under control.

Foods to avoid if you have high cholesterol:

The primary cause of increased cholesterol levels is eating too much saturated fat. However, it has been proved that cutting down on saturated fat keeps the cholesterol level under control. With a low cholesterol level, there are very less or negligible chances of a blockage which can cause a heart attack. Also, having everyday foods that contain more unsaturated fat can have a positive impact on our cholesterol levels. The foods that contain a lot of saturated fats and should be avoided by people with high cholesterol are:

  • Butter
  • Lard, dripping and goose fat
  • Fatty meat and meat products such as sausages
  • Full fat cheese, milk, cream and yogurt
  • Ghee
  • Hard margarines
  • Coconut and oil
  • Coconut cream
  • Palm Oil

Also, many products which are made from the above ingredients; like toffee, milk chocolate, cakes, pastries, pies, puddings and rich biscuits can also cause a rise in cholesterol levels.

Foods that naturally help to lower cholesterol:

It is also necessary to discuss about the foods that help lower cholesterol levels. Vegetable and plant based foods do not contain high saturated fats. Hence more vegetables and plant based foods should be consumed. These include vegetables, oat cereals, soya foods & drinks, barley fruit, beans, pulses, nuts and seeds such as:

  • Oatcakes
  • Pearl barley
  • Baked beans
  • Porridge
  • Oatbran
  • Oat breakfast cereals
  • Bread made with 50% oat flour or oat bran
  • Adzuki beans, black beans, black-eyed peas, butter beans, cannellini beans, chickpeas, edamame beans, kidney beans, lima beans, mung beans, navy beans, pinto beans, split peas, white beans
  • Soya alternative to yoghurt
  • Soya mince/chunks
  • Tofu
  • Almonds, walnuts, pistachios, cashews, pecans, peanuts (always unsalted)
  • Red lentils, green lentils
  • Vegetables which are rich in soluble fibre such as aubergine, okra, citrus fruits, turnip, sweet potato and mango
  • Unsalted soya nuts (which are also called roasted edamame beans)
  • Soya alternative to milk

There are also certain myths regarding eggs, liver, kidneys and prawns which should be cleared. It is said that one should avoid foods which are naturally rich in cholesterol. Like eggs, liver and kidneys as well as seafood such as prawns. It is true that we do get some cholesterol from these food items, however they are safe to consume as they are low in saturated fats. One should always seek medical advice from an expert who can let you know which foods you should and should not have to keep a check on the cholesterol levels.