The 8 Worst Eating Habits for Cholesterol

We all know that there are two types of cholesterol- LDL, the bad cholesterol and HDL, the good one. If one has more LDL, then more likelihood of getting heart diseases, stroke.

1) Your diet lacks soluble fiber

If your LDL levels are already high, eating foods rich in this type of fiber, such as beans, lentils, whole grains, oats, fruits, and veggies can help to lower your levels. These foods bind to cholesterol and remove it from your body, says an expert. Add fruits and vegetables to every meal and snack, top salads with beans, and start your morning off with whole oats. 

2) You love fried foods, baked goods, and packaged foods

Many of these foods contain trans fats, which can increase bad cholesterol levels and lower good cholesterol levels. While you can search for “trans fats” on the nutrition label, according to U.S. labeling rules, if a food contains less than 0.5 grams per serving, it can be labeled as 0 on the packaging. So even if you eat three servings of a food that is “trans-fat free” you could still be consuming them. The phrase “partially hydrogenated oils” will appear in the ingredient list if a food contains trans fat, says the expert. Common culprits that contain trans fats include baked goods (like cookies and cakes), snack foods (like microwave popcorn), fried foods, and margarine. Instead of eating these foods high in cholesterol, you're better off making baked goods at home. Try swapping out oils and margarine in recipes for unsweetened applesauce or mashed bananas.  

3) Your only source of dairy is the milk in your coffee

Increasing the amount of calcium in your diet can increase HDL “good” cholesterol and decrease total and LDL cholesterol concentrations, according to research. Dairy products are the richest source of calcium with hard cheese having the highest concentration levels. Incorporate low-fat or fat-free milk, cheese, and yogurt as part of your meals and snacks.  

4)You skip fish

Certain types of fish—like salmon, mackerel, trout, and herring—contain higher amounts of omega-3 fatty acids, “good fats” that don't affect LDL cholesterol levels. Omega-3 fatty acids also help to increase "good" cholesterol, reducing your triglycerides, a type of fat in your blood, and reducing blood pressure, according to doctors. Aim to eat a 3.5-ounce serving of fish at least twice per week, preferably those higher in omega-3 fatty acids. Ask for salmon as the protein on your salad at lunch or grill up a salmon burger when you’re barbecuing this season. 

5)You choose the fattiest steak on the menu

Guilty of always ordering the T-bone or rib eye? Swap those foods high in cholesterol out for a cut of beef that’s better for your heart. To reduce the level of saturated fats you consume, look for lean cuts of meat, suggests the Dr. She says there are 38 cuts of beef that are lean—key words to look for include “loin,” “sirloin,” or “round.” If you’re cooking steak at home, trim off as much fat as you can before cooking, and pour off the melted fat after cooking. Baking, broiling, stewing, and grilling are healthier ways to prepare meats. It’s also a good idea to avoid organ meat (like liver and kidney), which tend to be high in cholesterol.

6) You’re not eating healthy fats

 If your doctor says you have high cholesterol, it means the LDL reading (bad cholesterol) is building up and may cause blockages in your arteries. A healthy cholesterol reading from a blood test is less than 200 mg/dL. “While it used to be thought that eating cholesterol-rich foods would raise blood cholesterol levels, we now know that consuming too many saturated fats and not enough unsaturated, heart-healthy fats is what actually affects blood cholesterol levels the most,” says an expert. Eating foods that contain monounsaturated fats and polyunsaturated fats can help prevent and manage high levels of “bad” LDL cholesterol and triglycerides while increasing “good” HDL cholesterol levels, says the Dr. Drizzle some olive oil or sunflower oil on salads and veggies since both are good sources of monounsaturated fats and polyunsaturated fats. 

7)You think protein shakes are just for Cross-Fit fanatics

Not just the choice of bodybuilders after an intense lifting session, whey protein may have some of the same health benefits of dairy, according to experts. When study subjects consumed whey protein as a supplement, it lowered both LDL and total cholesterol. 

8) You toast more than most

Drinking too much alcohol can raise your cholesterol. Men should have no more than two alcoholic drinks per day, and women only one. And better cholesterol is only one of the many good things that'll happen to your body if you cut back on alcohol.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                                             FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                                                                             https:// kneereplacement-stickclub.blogspot.com/                                                                                       FOR CROCHET DESIGNS                                                                                                                                                                                                                                 https://gscrochetdesigns.blogspot.com