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Cholesterol is a fat in the blood that plays a role in hormone production and in maintaining cell membrane function. Some foods that raise bad cholesterol are not good for the body, putting you at risk of cardiovascular diseases.
1. Foods labeled “Low Cholesterol”
When shopping and seeing a product advertised as “Low cholesterol,” you still need to check the nutrition facts on the label. If there is a lot of saturated fat, then this is a food that increases bad LDL cholesterol. In addition, you also check the weight carefully because the actual product may be smaller than the picture shown outside the box. If they are too small, you are forced to eat more than one portion, and so your body will receive more cholesterol.2. Coffee
Just one cup of coffee in the morning can make your cholesterol levels skyrocket. Espresso or some French and Turkish coffees contain cafestol, which increases the level of bad cholesterol (LDL). However, drip coffee can filter and remove cafestol. Therefore, this familiar choice of the majority of Vietnamese is considered safe.
Sử dụng cà phê phin giúp bảo vệ sức khỏe tốt hơn Espresso
3. Thai food
Thai food is often spicy and rich, but it is also one of the foods that raise cholesterol if you do not choose carefully. The reason lies in coconut milk - a familiar ingredient in curries and high in saturated fat. If you want Thai food, choose stir-fries or noodles, and ask the chef to cook it by steaming or using vegetable oil. In addition, you should also choose chicken instead of beef, served with lots of vegetables. So you can safely enjoy the food without worrying too much about cholesterol levels.
4. Granola Oats
Many people consider this breakfast cake to be a healthy food. However, delicious, crunchy oat bars often come with a hefty dose of saturated fat. Even low-fat brands of granola can be higher than some other grains. Choose granola oats that are only sweetened with dried fruit, honey or maple syrup, and contain at least 20% of the daily recommended amount of fiber.5. Shrimp
Although seafood is a good choice when you want to reduce bad cholesterol, shrimp is an exception. One serving of steamed or boiled shrimp with no added fat also contains about 190 milligrams of cholesterol. The American Heart Association recommends limiting cholesterol to 300mg/day or 200mg/day if you have heart disease or high cholesterol. Try substituting shrimp for scallops, which have only a quarter of the cholesterol in shrimp.
Sử dụng quá nhiều tôm trong ngày sẽ làm tăng cholesterol xấu
6. Wheat flour
Breads made with whole-wheat flour, or even whole-wheat, are higher in saturated fat than cornmeal or almond flour (not fried in oil). If you want to make savory sandwiches, choose these flour alternatives (no lard) and add healthy fillings like: grilled chicken, tomatoes, and chopped veggies.7. Animal organs
Eating animal organs can cause your cholesterol to tend to increase. Organ meats like liver, kidney and spleen are higher in bad cholesterol than other meats. Although beef liver is high in iron, there are other foods that are also rich in iron that you can choose instead. Only about 85g of organs should be used per month.
8. Butter
Both Butter and Margarine are high in saturated fat, so use sparingly. Butter is made from animal fat, so it contains more saturated fat. Margarine is made from vegetable oils, containing "good" unsaturated fats - polyunsaturated and monounsaturated fats. These types of fats help lower bad cholesterol (LDL).
If you are using margarine, choose a soft margarine over a firm one to reduce trans fats. The advice is to read the nutrition label and look for a margarine that's low in saturated fat and trans fat.
Nên hạn chế sử dụng các loại bơ làm từ mỡ động vật
9. Pasta
When eating pasta, use more tomato marinara or marsala sauce, choose clams over meatballs to lower cholesterol. But it should be noted that cholesterol is not the only factor to consider if you want to plan a healthy diet. Pasta is still high in calories and carbs, so pasta should only be consumed in moderation.10. Nutritional food
This item is usually sold to people who do intense exercise. While providing a lot of energy, you still need to check the nutrition label because some varieties are high in saturated fat. Especially those that contain palm kernel oil and added saturated fat are foods that raise cholesterol.
11. Indian Purified Butter (Ghee)
Indian food can be a good choice, but provided no ghee is added. Ghee is refined butter and contains only saturated fat and cholesterol. One tablespoon of ghee has 33 milligrams of cholesterol, or 11 percent of the recommended daily intake. This is a staple in Indian cuisine, so if you go to a restaurant ask the chef about the ghee content of the dish. If you're cooking Indian food yourself, scale down the recipe to fit your diet.
Bơ thanh lọc Ghee
12. Ducks
If chicken and turkey are good choices because of their low cholesterol, duck and geese are high in bad cholesterol. One cup of cooked duck or goose - even with the skin removed - has about 128 milligrams of cholesterol. Meanwhile the same portion of chicken has only 113 milligrams of cholesterol, and turkey is even better, at just 93 milligrams of cholesterol.
13. Certain dairy products
Milk is good for the body because it provides you with the calcium and vitamin D you need. Just look for fat-free or low-fat milk that is full of nutrients without a lot of cholesterol. You can also use yogurt instead of sour cream when cooking to cut down on saturated fat and cholesterol.
The cholesterol content of food affects the ratio of LDL and HDL, which helps to assess the index of cardiovascular disease. Not all foods that contain cholesterol are healthy. Similarly, there are many foods that raise bad cholesterol as listed above that you need to avoid.
To improve the quality of medical examination and treatment services, now Vinmec International General Hospital has put a system of modern facilities and equipment into operation for medical examination and treatment processes. Especially at Vinmec, there is always a team of doctors ready to listen, advise and treat diseases in children, adults and the elderly.
Customers can directly go to Vinmec Health system nationwide to visit or contact the hotline here for support.
Reference source: webmd.com
