Before discussing foods high in cholesterol, let's briefly highlight some other important recommendations that promote lowering cholesterol levels. These include the following:
Drink at least eight 8-oz glasses of pure water daily
Foods High in Cholesterol
Generally, foods high in saturated fat contain substantial amounts of dietary cholesterol. In fact, the primary sources of dietary cholesterol are found in meat and dairy products while fruits and vegetables are cholesterol free.
However, reducing foods containing saturated fats and cholesterol, and eliminating all hydrogenated and hardened fats has the greatest impact on lowering cholesterol levels.
Foods High in Cholesterol: About Fats
What are saturated fats?
Saturated fats are of animal origin such as meat, cheese, whole milk, eggs, and butter. It's also found in plant foods such as coconut oil and palm kernel oil.
What are hydrogenated and hardened fats?
Hydrogenated and hardened fats refer to oils that have become hardened such as margarine and hard butter. However, margarine that contains plant sterols is a healthy option. It's important to note that hydrogenated fats contain high levels of trans fatty acids, which are linked to heart disease. Trans fatty acids are also known as trans fat.
So what's trans fats?
Put simply, trans-fats are man-made or processed fat that act as saturated fats but are even worse for you. Trans fats go through a chemical process called hydrogenation and, as such, it is formed when vegetable oil hardens. They are considered foods high in cholesterol and the really "bad guys."
Why are trans fats the really "bad guys"?
Trans fats are the real bad guys because it's the kind of fat that clogs the arteries. In addition, trans fats can raise LDL ("bad") cholesterol levels and they can also lower HDL ("good") cholesterol levels.
Where are trans fats or trans fatty acids found?
The majority of trans fats are found in shortenings, margarine, cookies, crackers, snack foods, chips, fried foods, doughnuts, pastries, baked goods, commercially packaged foods, commercially fried food such as french fries, and other processed foods made with or fried in partially hydrogenated oils.
Why are trans fats used?
They are used by manufacturers to reduce cost as well as to extend storage life of products. In addition, it is used to improve flavor, shape, and texture.
Here are examples of foods high in cholesterol that should be avoided:
Coconut oil and palm oils, hydrogenated oils and margarines, shortening, and lard
High refined sugar foods should also be avoided as they too are responsible for keeping the level of LDL (bad) cholesterol high.
- Foods High in Cholesterol -
Diets for High Cholesterol
1. Include the following in your diet, which are considered cholesterol-lowering foods: olive oil, garlic, dried beans, grapefruit, cold-water fish, carrots, bananas, and apples.
2. Consume plenty of fiber in the form of fruits, vegetables, and whole grains. Experts state that water-soluble fiber, which is found in barley, beans, brown rice, oats, glucomannan, and fruits are very important in reducing serum cholesterol. The best foods that lower cholesterol are oat bran and brown rice bran. However, in moderation, brown rice and whole grain cereals are also good.
3. Juices, especially fresh carrot, celery, and beet juice is recommended. In fact, carrot juice helps to flush out fat from the bile in the liver. As such, this helps to lower cholesterol.
4. Consume more monounsaturated fats found in canola, olive and peanut oils, which may help lower high cholesterol levels and raise good cholesterol levels (HDLs) when used in place of saturated and trans fats. Pure virgin olive oil is recommended. However, a moderate intake of all types of fat is best.
5. Polyunsaturated fats, which are found in corn, soybean, safflower, and cottonseed oils as well as cold water fish may also help lower high cholesterol levels and raise good cholesterol levels (HDLs) when used in place of saturated and trans fats. Again, a moderate intake of all types of fat is best.
6. Reduce or try to eliminate coffee consumption because large amounts of coffee may elevate cholesterol levels.
7. Avoid heated fats, alcohol, cakes, candy, carbonated drinks, tea, gravies, nondairy creamers, pies, processed or refined foods, refined carbohydrates, tobacco, and white bread.
In summary, avoid and/or reduce foods high in cholesterol and consume diets rich of unprocessed foods such as whole grains, legumes, fruits, and vegetables. In addition, the body needs some fats, but it must be the right kinds of fat such as those discussed above to help lower cholesterol levels.
- Foods High in Cholesterol -
About Prescription Medications
In addition to avoiding foods high in cholesterol, many doctors prescribe cholesterol lowering medications known as statins to help lower LDL levels in the body.
However, it's important to note the following about cholesterol lowering statins:
These drugs have demonstrated that they decrease or even deplete the levels of COQ10. Statin drugs work by inhibiting an enzyme that is needed by the liver to manufacture cholesterol. As such, statins reduce cholesterol production by inhibiting this enzyme. However, this same enzyme is also involved in the production of COQ10. In other words, these statin drugs inhibit the enzyme that's involved in the production of both cholesterol and COQ10.
Therefore, the danger in this COQ10 and statins connection is that recent studies suggests that such COQ10 deficiency can cause cognitive, muscular, cardiovascular, and other problems. Conversely, researchers have found that CoQ10 supplementation can combat these worrisome concerns.
Is there an alternative to cholesterol lowering medications?
Actually, there are some very well studied
natural supplements that have shown to have excellent results in lowering cholesterol levels.
Although they are not a replacement for a healthy diet and exercise, they can be a very powerful component in promoting you're overall heart health goals.
- Foods High in Cholesterol -
Natural Supplements to Fight Cholesterol
Policosanol also known as Polycosanal, which is an extract from sugar cane, has proven in numerous clinical trails to lower bad cholesterol (LDL) by up to 20% and raise beneficial cholesterol (HDL) by 10%.
Theaflavin Extract - Black and oolong tea, which is fermented green tea, contains the pigment of polyphenols known as theaflavins that are produced during the fermentation process. Theaflavins are considered the active ingredient in the fight against high cholesterol. In fact, theaflavins not only lower LDL cholesterol but also raise HDL cholesterol at the same time.
Chromium - Chromium plays an essential role in breaking down carbohydrates, proteins, and fats. Chromium has been used successfully to control blood cholesterol as well as blood glucose levels. Some experts claim that as many as 90% of American diets are low in chromium.
Beta sitosterol is a plant sterol with a chemical structure similar to cholesterol which can reduce cholesterol absorption significantly.
Selenium is a trace mineral that according to the well-renowned tome Alternative Cures helps in three ways:
"First, it boosts levels of glutathione. Second, it works on its own to lower LDL. Third, it increases healthful HDL, says Dr. Miller." In fact, Dr. Miller states:
"Selenium is absolutely critical to any cholesterol-lowering program."
Rice Bran Oil – Rice bran oil contains beta sitosterol and other phytosterols that are beneficial for reducing cholesterol absorption. It also contains alpha-linolenic acid, gamma oryzanol, and tocotrienols. Gamma Oryzanol and tocotrienols have been found in human studies to reduce total cholesterol and triglycerides.
D-Limonene Oil which is a natural compound in orange peel has been shown to reduce cholesterol levels.
Lecithin Oil is a fat emulsifier that helps suspend globs of fat in the body, helping it to be excreted easier so arteries are protected from fatty buildup.
- Foods High in Cholesterol -
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We hope this webpage discussing foods high in cholesterol was useful to you.
Much more than Foods High in Cholesterol can be found at our Health Supplement Guide web-page