The 7 Foods That Drastically Raise Cholesterol


Cardiovascular diseases are the leading cause of death in developed and developing countries. High concentrations of LDL cholesterol and triglycerides as well as low concentrations of HDL cholesterol are associated with a high risk of cardiovascular disease. To maintain your heart health, it’s important to eat foods that lower cholesterol and avoid high cholesterol foods that lead to inflammation and weight gain. When it comes to lowering high cholesterol naturally, you don’t have to strictly avoid all high cholesterol foods. In fact, foods that contain cholesterol can still be eaten on a regular basis. It’s all about moderation and balance. It’s about eating a combination of nutrient-dense foods that fight inflammation and get to the root of the problem, while avoiding more harmful high-cholesterol foods like processed foods and alcohol.

What is high cholesterol?

Cholesterol is a waxy, fat-like substance , which is found in all cells of the body. Our body needs cholesterol to make hormones that protect the body, vitamin D and bile salts needed to break down carbohydrates, fats and proteins. In addition, the brain and nervous system depend on cholesterol for the creation of neurotransmitters like serotonin and dopamine.

Our body makes the cholesterol we need, but we also find it in our diet. If you have too much cholesterol, it begins to build up in your arteries and can lead to atherosclerosis, or hardening of the arteries. Eventually, high cholesterol can lead to problems with the heart and blood circulation, leading to dangerous blood clots and inflammation that can lead to heart attacks and strokes. High cholesterol alone does not determine the risk of heart attack or stroke.

Other factors come into play, such as blood pressure, whether or not they smoke, whether or not they have diabetes, age and sex.

Many people do not know that their cholesterol level is too high because they do not usually have no symptoms. High cholesterol can cause a dangerous buildup of cholesterol and other deposits in the walls of your arteries, reducing blood flow through the arteries. This can lead to coronary heart disease and complications, such as chest pain (angina pectoris), heart attack and stroke.

For several decades, governments have recommended that adults healthy people limit their cholesterol intake to 300 milligrams per day. However, based on recent evidence, there are serious issues with this current dietary restriction, leading to discussions about national recommendations which were ultimately changed. The truth is that not all high cholesterol foods are bad for your health. In fact, some may even increase HDL cholesterol levels and improve your cardiovascular health.

To distinguish between foods high in cholesterol you should avoid consuming foods high in cholesterol that are high in cholesterol. ‘one can still consume, the most important factor is inflammation. Foods that cause weight gain and inflammation are the ones that should be eliminated from your diet to promote cardiovascular health.

Here are the main food sources of cholesterol

– Eggs and egg-based dishes: 13 %.

– Chicken and chicken-based dishes: 13%

– Beef, mixed dishes made from beef and burgers: %.

– Fat cheese – 4

– Sausage, hot dogs, bacon: 4%

– Fish and fish-based dishes: 3%

– Dairy desserts: 3%

– Pasta and pasta dishes: 3%

– Pizza: 3%

– Charcuterie: 3%

Interestingly, not all of these high cholesterol foods have an imp negative effect on our total cholesterol level. Foods that cause inflammation are the most harmful and increase our chances of developing heart disease. Poor quality animal products are highly inflammatory, as are toxic oils made using chemicals and solvents. Alcohol, sugar, and caffeine are all stimulants that the liver can use to produce more cholesterol, which increases levels of inflammation.

Research shows that increased body weight is associated with high cholesterol levels and an increased risk of coronary heart disease. Therefore, losing weight and cutting out foods that contribute to weight gain and inflammation help you lower your total cholesterol and LDL cholesterol levels. The following foods should be avoided to lower LDL cholesterol levels and increase HDL cholesterol levels

The 7 foods that raise cholesterol to avoid

1. Rapeseed oil and other processed vegetable oils

When rapeseed oil undergoes hydrogenation, which it often does to become a partially hydrogenated oil, this increases its content in trans fats. This is a group of fats that you should avoid as much as possible because they are scientifically known to raise LDL cholesterol levels and lower HDL cholesterol levels. Research shows that all fatty acids with one or more bonds in the trans configuration increase the ratio of LDL cholesterol to HDL cholesterol. Other oils that contain trans fatty acids are corn oil, safflower oil, soybean oil and vegetable oil.

2. Potato Chips and Other Packaged Foods

Extensive research assesses the increase in snacking, snacks and ultra-processed foods in the Western diet. As the frequency and number of snacks and snack foods have increased, meal frequency has also increased, leading to higher rates of obesity and cholesterol. Avoid unhealthy snacks, such as crisps, fried foods and other packaged foods.

3. Cookies and other sweet treats

Dietary sugars are at the root of obesity, several chronic diseases and a series of cardiometabolic risk factors. Today, more than 45% of packaged and processed foods contain some form of added sugar. Research shows that added sugars have been linked to increased LDL cholesterol, increased triglycerides, and decreased HDL cholesterol. This includes baked goods, such as cookies, cakes, muffins, pastries, candies, and other packaged foods that contain added sugars. Likewise, sugary drinks lead to weight gain and inflammation, which can negatively impact your cholesterol levels. This includes sodas, juices, energy drinks and other sugary drinks on the market today which all lead to sugar addiction.

4. Bacon and other processed meats

Recent studies have shown that processed meats are associated with increased mortality from cardiovascular disease and stroke. Evidence suggests that eating processed meat increases the risk of heart health problems, while eating unprocessed meat has little or no link to cardiovascular disease. Limit the consumption of processed meats, such as bacon, sausages, bologna, salami and hot dogs. Even those labeled “reduced fat” are high in calories and saturated fat. In addition, processed meats are often high in sodium.

5. Alcohol

Excessive alcohol consumption increases blood pressure and triglyceride levels, while moderate alcohol consumption (up to five grams per day) may reduce the risk of cardiovascular disease. Research shows that higher levels of consumption increase the risk of developing heart problems, from 30 grams per day to women and 45 grams per day for men.

6. Milk and other conventional dairy products

Milk fats contain a wide range of fatty acids, some of which have a negative impact on cholesterol-rich lipoproteins. Saturated fatty acids, such as lauric acid and myristic acid, increase total plasma cholesterol, especially LDL. Research shows that replacing saturated fatty acids and trans fatty acids in dairy products with polyunsaturated fats lowers LDL cholesterol levels and is associated with a reduced risk of cardiovascular disease. Recent randomized controlled trials show that fermentation of dairy products can be used to make products with more beneficial effects on plasma lipid profile, such as kefir and Greek yogurt. In fact, a study in 2008 showed that unpasteurized yogurt reduced serum cholesterol levels by 5-9%.

7. Refined Grain Products

A diet high in refined carbohydrates, such as white bread and pasta, has a negative effect on your HDL cholesterol levels. Studies show that refined grains have a high glycemic index, and the consumption of this type of carbohydrate leads to significantly higher risks of high cholesterol.

Reducing your intake of these types of carbs can improve your HDL levels. Instead, opt for high-quality sprouted breads and fruits.

Healthy foods with high cholesterol levels

1. Eggs

Although the majority of dietary cholesterol in the Western diet comes from eggs and egg dishes, research shows that egg consumption has little benefit. effect on LDL cholesterol and may even improve HDL cholesterol levels. In a study published in 2008 in the Journal of Nutrition, 28 male participants aged from 40 to 70 years old, overweight or obese, were instructed to reduce their caloric intake by following a low carbohydrate diet, and they were randomly assigned to supplement this diet with three eggs a day (640 milligrams of cholesterol) or a cholesterol-free egg substitute, provided to them for 12 weeks. The intervention resulted in a significant reduction in body weight. LDL and triglyceride concentrations were similar between the two intervention groups, but HDL cholesterol concentrations were higher in the egg-supplemented group. It turns out that eggs have many health benefits and they can be eaten without worry.

2. Grass-fed beef

Recommendation to reduce saturated fat intake is often interpreted as requiring the elimination of beef to control or reduce cholesterol levels. However, research shows that eating lean beef and chicken had similar effects on plasma levels of total, LDL and HDL cholesterol, and triglycerides, suggesting that grass-fed lean beef and chicken are interchangeable.

3. Dark chocolate

Dark chocolate contains flavonols, antioxidants that promote heart health and may reduce cholesterol levels and arterial plaque.

A study published in Free Radical Biology and Medicine found that polyphenols found in healthy dark chocolate may help reduce lipid peroxidation. In this study, 45 healthy volunteers consumed daily 30 grams of white chocolate, dark chocolate or dark chocolate enriched with cocoa polyphenols. The researchers found an increase in serum HDL cholesterol levels in the dark chocolate and dark chocolate enriched with cocoa polyphenols groups, and a decrease in LDL levels in all three groups studied.

Raise the good and lower the bad cholesterol

Cholesterol circulates in the blood in the form of small packets called lipoproteins, which are made up of fat inside and proteins on the outside. Since fats are not water soluble, their binding to proteins helps them move through the bloodstream. It is important to have healthy levels of two lipoproteins that transport cholesterol throughout the body. Low density lipoproteins (LDL) and high density lipoproteins (HDL). Both LDL and HDL transport cholesterol in and out of cells and help control cell and tissue damage. LDL transport 45% of the cholesterol present in our body and are the cholesterol compounds most involved in the repair and protection of cells and tissues . HDLs only do 13% of the work. They transport cholesterol to and from the liver and serve as the body’s cholesterol recycling system.

LDL is called “bad” cholesterol because when your LDL levels are high, this can cause cholesterol to build up in your arteries. When you have high LDL cholesterol in your blood, you are more likely to develop heart disease. LDL cholesterol also increases the risk of a condition called peripheral arterial disease, which can develop when plaque buildup narrows an artery that supplies blood to the legs.

LDL cholesterol has this reputation as a bad form of cholesterol because some LDL is very small and can cross the arterial wall, being oxidized by free radicals. LDL can also be oxidized or damaged by a diet of processed, refined, and fried foods. It is oxidized cholesterol that is linked to the formation of plaque in the arteries.

Conversely, HDL cholesterol is known as “good” cholesterol because it can transport cholesterol from other parts of the body to the liver, where it is properly broken down and eliminated from the body. When you have high HDL cholesterol, your risk of developing heart disease is lower. Raising HDL levels is helpful because low HDL cholesterol can be more dangerous than high LDL cholesterol. Since cholesterol does not dissolve in the blood, HDL cholesterol is needed to get rid of excess cholesterol in your body which can be oxidized and lead to inflammation, putting you at risk for coronary heart disease and other health problems.

Additional precautions to take for a good balance of your cholesterol

Avoiding these foods at high cholesterol is not enough to reduce your risk of developing cardiovascular disease. It is also important to increase your physical activity, lose weight and quit smoking if you are a cigarette smoker. There are also factors that you cannot control, such as an inherited condition called familial hypercholesterolemia, which causes very high LDL cholesterol levels.

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