Our bodies require cholesterol for normal physiological function, but cholesterol levels become problematic when certain types (LDL cholesterol) get too high. High cholesterol is caused by a variety of factors, but it is commonly attributed to a sedentary lifestyle paired with too many unhealthy foods. It can clog arteries and lead to many severe health complications, such as heart disease and stroke if left untreated. Thus, it is imperative to maintain healthy cholesterol levels.
In the US alone, over 93 million adults over the age of 20 suffer high cholesterol levels. Fortunately, this is treatable through medication, diet, and exercise. Simple changes to your lifestyle can reduce cholesterol levels and lead to a longer, happier, and healthier life. Here are 10 common foods you should avoid that are surprisingly high in saturated fat and cholesterol levels:
- Eggs: Eggs are nutrition-packed and a great way to kick off your day, but they can also be damaging in excess. Each egg contains 186 mg of cholesterol – more than half your recommended daily intake. If you have an increased risk of heart disease, it’s recommended that you limit yourself to one egg a day or substitute your eggs for egg whites. This switch will help you to maintain healthy cholesterol levels.
- Bacon: Bacon has recently increased in popularity as it is now frequently incorporated in trendy desserts and other dishes. Two strips of bacon, however, contain around 15mg of cholesterol and 7g of fat. Four to five strips of bacon consumed alongside eggs make for a meal are extremely high in cholesterol. Switching to turkey bacon only decreases the cholesterol content by around 20%, and you would be better off avoiding bacon entirely.
- Butter: Butter has long been established to be a cholesterol-raising food. Studies have shown butter to increase LDL cholesterol levels, which clogs arteries and increases the risk of heart disease. Replacing butter in recipes with an alternative, such as olive oil or Greek yogurt, is an easy way to lower cholesterol intake and maintain healthy cholesterol levels.
- Microwave Popcorn: Popcorn is widely known as a light, low-calorie, and healthy snack. While this holds true in many cases, exercise caution with microwave and movie theater popcorn. A tub of movie theater popcorn contains up to 1090 calories and 2,650 milligrams of sodium, greatly increasing the risk of stroke, hypertension, and heart disease if consumed regularly. Choose air-popped popcorn with light seasoning for a healthy, high-fiber snack.
- Fatty Red Meat: Red meat is often viewed as an unhealthy, cholesterol-raising food to be avoided. However, recent studies have shown that lean red meat does not raise LDL cholesterol levels. The visible fat on the meat includes high amounts of saturated fat and cholesterol, but the lean meat itself does not. Lean red meat in controlled amounts has shown to be healthy in both normal and high cholesterol subjects. So, if you choose to eat red meat, make sure it’s lean.
- Commercial Baked Goods: Many packaged baked goods available for sale at gas stations or local grocery stores contain unhealthy levels of cholesterol and fats. These ingredients are cheap and preserve taste and texture for long periods of time, but they come with expensive consequences. By lowering healthy (HDL) cholesterol levels and elevating bad (LDL) cholesterol levels, saturated fats increase the risk of heart disease, stroke, and type 2 diabetes. Make sure to check the label when buying packaged foods to avoid saturated fats as well as “partially hydrogenated oils” which are disguised as trans-fats.
- Muffins: Muffins can be a healthy snack when made properly, but sugar-packed muffins made with whole milk, eggs, and chocolate chips contain extraordinarily high amounts of calories, fat, and sodium. For smarter options, try baking your own muffins with quality ingredients such as whole wheat flour and almonds.
- French Fries: A 2017 study found a significant correlation between regular french fry consumption and mortality rate. It is important to note that a number of confounding variables likely impacted this study, but regardless, french fries remain a food to generally avoid. High in fat, sodium, and cholesterol, fries should only make it onto your plate one time per week. This should be in the form of just one serving, which is 10-15 fries, around a third of what restaurants generally serve.
- Cream Cheese: Studies have been unable to demonstrate a significant correlation between dairy fat intake and increased cardiovascular risk, but replacing dairy fats with vegetable fats has been shown to decrease the risk by 24%. Two servings of dairy products are recommended, but certain products such as full-fat milk and cream cheese are often high in saturated fats and cholesterol. Replacing cream cheese with cottage cheese or Greek yogurt will drastically reduce your saturated fat and cholesterol intake.
- Ice cream: Ice cream, a preferred dessert choice for children and adults alike, is packed with dairy fats and the associated cholesterol. Just a half cup of ice cream contains the same amount of cholesterol as a Popeyes chicken strip. Finding an alternative to ice cream to satisfy your cravings significantly cuts down your daily fat and calorie intake.
