By Nicole Ferring Holovach, MS, RD
The words “high cholesterol” strike fear in many, and with good reason: high levels of LDL, or “bad,” cholesterol nearly double the risk for developing heart disease. The good news: like many matters of the heart, part of the problem — and solution! — leads back to what you eat.
Some studies have found that a low-cholesterol eating pattern is linked to a lower risk of heart disease. That means watching your cholesterol can be an important part of a healthy lifestyle, especially if you have diabetes. Here are four foods that can contribute to high cholesterol, plus healthy options to try.
The trans fats found in many fried foods can increase your risk for heart disease. This is because trans fats tend to increase levels of “bad” LDL cholesterol, while lowering the “good” or “protective” HDL cholesterol at the same time. This less-than-dynamic duo serves as a “double dose” of increased heart disease risk.
Trans fats come in two forms, natural (found in certain meat and dairy products) and manufactured (aka partially hydrogenated oils). The manufactured form is much more common, so to limit your intake, avoid foods like French fries and doughnuts that may be fried in these oils.
Healthier swap: Opt for a side salad or fruit when you have the choice. If you can’t nix that craving for a fried treat, ask about the oil used to do the frying first — your heart will thank you!
Margarine used to be hailed as a healthier alternative to saturated fat-filled butter. But now we know better: stick margarine is a potent source of trans fats and should be avoided whenever possible.
Healthier swap: Substitute a trans fat-free tub of “buttery spread” (like I Can’t Believe It’s Not Butter). You’ll get a taste and texture similar to margarine, without the heart-threatening trans fats.
Commercially prepared baked goods like croissants and muffins can be loaded with trans fats, which extend the treats’ shelf life. Pastries are also calorie bombs that can pack on pounds — and weight gain, especially if it’s around your middle, can also increase the risk for heart problems.
Healthier swap: Limit baked goods to the occasional sweet treat. When you do indulge, check the label and avoid any item with shortening or partially hydrogenated oils.
Red meat (beef, lamb, and pork) is higher in cholesterol and saturated fat, so the American Heart Association recommends eating less to reduce cholesterol levels.
Healthier swap: Aim for lighter options, like chicken or fish and enjoy red meat in moderation. Swap your usual cuts for extra-lean ones, such as tenderloin or loin chop cuts for pork, or a sirloin steak. When cooking, grill or broil your meat instead of frying it in butter or oil.
Remember: it’s not about eating perfectly all the time. Make changes slowly: experiment with new foods and finding healthier ways to prepare your favorites.
Also, get your cholesterol levels checked regularly. If you’ve been diagnosed with high total cholesterol (240 mg/dL and above), or “borderline” high cholesterol (200-239 mg/dL), your doctor may recommend diet and lifestyle changes (including getting more exercise), along with cholesterol-lowering medications such as statins, to get your levels back on track.
Published on August 16, 2011. Updated on July 29, 2016.
Nicole F. Holovach is a freelance writer and registered dietitian in Frederick, MD. Find out more about her integrative nutrition counseling practice at her website, www.wholehealthrd.com.
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