What foods increase blood cholesterol: a list

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

From the article we learn about what foods increase cholesterol in the blood. At the same time, in the modern world there is a lot of information that is not really verified. Finding a grain of truth among a huge number of different opinions is quite difficult. For topics related to human he alth, this is especially true.

For people who love to criticize and give advice, the word "cholesterol" has become something of a magic wand that you can poke at those who are overweight or have any other he alth problems. The most interesting thing is that often such critics themselves do not know which foods increase blood cholesterol. There are many unverified and incorrect facts circulating among the people.

In the article we will deal in detail with all the misconceptions and find out which foods actually increase blood cholesterol. Moreover, we will figure out how you can make your own diet so that it benefits he alth. Remember that proper nutrition helps to avoid heart disease andvessels.

His Majesty Cholesterol

So, cholesterol is a lipid substance, that is, fat. The term comes from two Greek words that literally translate as "bile" and "hard". This substance received such a name, since for the first time it was found in solid form in gallstones. More than 65% of cholesterol is produced by the human liver, the rest comes from food.

Probably now many will be surprised that our own body is able to produce such a huge amount of this "enemy". But in fact, our body is a well-coordinated and subtle system in which every little thing plays an important role. Cholesterol, for example, is a very important material for cell membranes and walls. It is, in fact, a "building material". Moreover, this substance is able to maintain a certain level of water in cells, transport useful substances through membranes, and also bind dangerous poisons, neutralizing their effect on the body. Incredible, right?

Thanks to this lipid, a whole chain for the production of sex hormones (testosterone, estrogen, progesterone) is launched. In addition, cholesterol is involved in the formation of the hormone cortisol, which, in turn, is responsible in the body for metabolism and the production of vitamin D. The latter regulates the balance of phosphorus and calcium to maintain the desired hardness of bone tissue.

Benefit

We'll talk about what foods increase cholesterol in the blood a little later, but for now we will focus onbenefit of this substance. Note that it is with its help that the liver starts the process of producing bile acids, which allow the processing of fats.

Recent studies by leading scientists have proven that cholesterol has a huge impact on human vision and mental abilities.

It's incredible that such a useful substance can cause so many he alth problems. But the point, as always, is in balance.

Good and bad

Cholesterol is conditionally divided into "bad" and "good". In itself, matter is neutral, the whole point lies in what it is surrounded by. Note that in its pure form, the lipid can not move around the body. It is necessarily “accompanied” by lipoproteins, which are a complex of fats and proteins. These compounds are capable of delivering cholesterol to every cell.

Lipoproteins

These substances have exactly the same shape, but completely different composition, size and density. There are four types in total: high, low and very low density, as well as chylomicrons.

How does it all work? High-density molecules transport cholesterol throughout the body, where it performs its most important function and benefits a person. At the same time, low density molecules move along the same path and collect any excess, which is later delivered to the liver for processing or disposal.

Thus, high-density molecules can easily dissolve in the body and not produce a residue of matter. ATduring this time, low molecular weight particles are almost insoluble. Moreover, they produce quite a lot of residual matter. It is because of this that cholesterol is divided into “bad” and “good”. Low molecular weight particles are able to combine into groups and turn into well-known plaques that cause many diseases.

Meat products

So, what foods increase cholesterol in human blood? Let's start by looking at meat dishes that many abuse. Pork, goose, duck, lamb, bacon, offal, sausages, minced meat, smoked meats - all these are harmful products that should appear on the table of a person who monitors his he alth very rarely. Let them become for you a delicacy that you can indulge in only for the holidays. From the daily menu, the entire list above should be removed. You can replace it with lean beef and veal, bacon and ham. But these meat products should not be too much either.

As for the therapeutic diet, the safest types of meat are chicken, hare, rabbit, game and turkey. At the same time, you should not eat such food more than 2-3 times a week.

And, of course, do not forget about the way of cooking. In no case should you fry meat for a routine meal. It is better to cook it with steam or water, bake in the oven or stew. Then it will definitely bring maximum benefit and minimum harm.

Seafood

Want to know which foods increase blood cholesterol quickly and effectively? This, of course, is seafood, but only if you are a very big fan of them. Fish in general is very he althy, but if eaten too much, it can quickly raise the concentration of the lipid in question. You should not abuse caviar, shrimp, crabs, squid, etc. But at the same time, fatty sea fish can be eaten at least every day, and it will not bring any harm, as it contains Omega-3 acids that are incredibly useful for humans. As for the cooking method, here we adhere to the same rules as above: no fried foods, only baking, boiling or stewing.

Dairy

Foods that increase blood cholesterol quickly include dairy products. Sour cream, milk, cream, ice cream, condensed milk and cheese can spoil he alth if consumed in unreasonable amounts. The main thing here is to remember that in no case should you completely exclude dairy products from the diet. It would be much wiser to reduce their fat content to a minimum. Then you won't have to give up delicious meals.

Eggs

What foods increase blood cholesterol effectively? This, of course, is the egg yolk, which many advise to refuse. With regular use, it is able to increase the amount of lipid very quickly. It should be completely abandoned in the presence of diseases of the heart and blood vessels, however, with prevention, you can simply reduce its use by several times. Egg white is recommended to add food regularly,but no more than 3 times a week.

Vegetables and fruits

Surely you want to know which foods increase blood cholesterol and which do not. That's what we'll talk about now. The good news is that you can eat any vegetables and fruits. At the same time, we must remember that they bring the most benefits fresh. If this is not possible, they should be stewed, steamed or in water. If you cook deep-fried food in compliance with all the rules, then you can equate it in terms of useful properties with food that is steamed. But remember, this does not apply to french fries from the nearest fast food place.

Seeds and nuts

This is another kind of food that will be very useful. Nuts contain a large number of useful acids, which are simply irreplaceable for the human body. In this case, it is better to give preference not to fried foods, but to dried ones. To make the nuts taste better, they should be placed in cold water for a while.

Don't force yourself to eat these foods if you don't want to. Be sure to try adding them little by little to salads, desserts, and casseroles. You will hardly notice a small amount of these products, but your body will appreciate such care.

Soups

What foods increase blood cholesterol? We started the list with meat and will continue it with rich soups. Let's say right away that they should be abandoned. As a rule, many of us are used to cooking only this way, but you have to look for alternative options, as he alth is more important. It is worth switching to vegetable and fish broths, which will bring maximum benefit to the body. Remember that you do not need to use roasting. If you cook meat for broth, then be sure to remove the upper fatty foam, because it contains the most cholesterol. A very important point, which is often neglected, is that chicken should always be cooked without the skin. It is also not recommended to fill first courses with cream or sour cream.

Side dishes

So, we continue to find out which foods increase "bad" cholesterol in the blood. Of course, one cannot fail to mention side dishes: fried potatoes, pilaf, potatoes, pasta, etc. All these dishes are most often fried, but you definitely shouldn’t make them every day. Moreover, they are always very fatty, which affects the state of the body not in the best way. To significantly lower cholesterol levels, you will have to completely relearn how to cook second courses.

It's worth buying a steamer right away and learning how to work with the oven. You can not complicate your task and immediately buy a slow cooker that will serve you and your he alth. It is best to cook main dishes without oil at all, but if this is not possible, then use it to a minimum. Pay attention to its quality. It must be cold pressed oil. Olive oil is also great.

When choosing a side dish, you should pay attention to buckwheat and oatmeal, legumes, black or brown rice.

Oils

We have considered the first candidate from the list. Now let's talk about what foods increase "bad" cholesterol in the blood. It's oils, of course.

In order to recover or carry out prevention, you should reduce the consumption of palm, coconut or butter as much as possible. It's best to just give them up. Note that coconut and palm oils do not contain cholesterol, but these products can cause obesity, which will negatively affect the level of the discussed lipid.

Even if you can't give up butter entirely, be sure to buy quality products. Choose unrefined, first-pressed products. Such oils are used not for further cooking, but for fresh addition to dishes.

We all know that soybean, sunflower or peanut oil can be found everywhere, but look also at oils like amaranth, sesame and hemp. You can easily find them in he alth food stores.

Confectionery

What foods increase blood cholesterol levels? Finally, we have reached the most desirable and delicious dishes, namely confectionery. By the way, because of them, he alth can deteriorate in a matter of months.

It is very important to replace ordinary bread with products made from wholemeal flour, whole grains or bran. It is best to give preference to bread and crackers made from rye flour. You can also add pumpkin, poppy or sesame seeds to bread.

It's worth learning more about making bread yourself. As a rule, they are slowly dried at lowtemperature. Be sure to give up cakes, pastries, cookies and buns.

Drinks

But what foods increase "good" cholesterol in the blood? Most often, these are drinks containing milk or dairy products. If you use them in moderation, you can really improve your he alth. But with an abnormally high level of the discussed lipid, it is best to give up coffee and alcohol. It is recommended to drink regular tea without sugar. You should also give preference to green tea. From time to time you need to drink freshly squeezed juices and mineral water. It is important to monitor the quality of the water you drink.

We know from the list which foods increase blood cholesterol, but we have not yet mentioned such harmful elements as mayonnaises and sauces. Let's say right away that it is worth giving up not only them, but also chips, s alted nuts, chocolate bars, food from fast food establishments and convenience foods. These should all be off limits if you're looking to get well.

So, today we learned which foods increase cholesterol in the blood, and which ones lower it. From this we can conclude that the level of "bad" lipid is increased by foods that contain a lot of saturated fat. If you're really concerned about your cholesterol level, just start eating right and the need to follow a certain diet will go away on its own.

Many people completely unreasonably underestimate the possibilities of switching to a reasonable diet. Butit is an effective alternative to drugs. Unfortunately, it is much easier for patients to stuff themselves with chemical drugs than to restore their he alth naturally. And now we note that the normal level of cholesterol is up to 5 mmol / l; slightly increased - up to 6.5 mmol / l; critical - up to 7.7 mmol / l; life-threatening - more than 7.7 mmol/l.

It will be useful to know that not only foods can cause an increase in cholesterol. This can be facilitated by improper and poor nutrition, physical inactivity, obesity, alcohol abuse, a hereditary factor.

In any case, remember that much depends only on you in this fight against cholesterol!