Be careful of the 10 Dangerous Foods that raise Bad Cholesterol. The bad cholesterol known as LDL is the fat that remains in our arteries and generates problems in the normal circulation of the blood-producing heart attacks and strokes.
Learn why it is convenient to avoid beef, pork and lamb, Butter and Margarine and ice cream and find out how to substitute nutritionally and how to substitute good foods in the kitchen to reduce your bad cholesterol.
1. Beef, Pork, and Lamb
The high content of bad cholesterol in red meat together with other inflammatory substances have made it evident that its consumption is harmful to health:
Likewise, another study that analyzed scientific articles until October 2016 found that both the incidence and cases of death from strokes are associated with the consumption of red meat.
Nutritionally substitute for: A free option for bad cholesterol is seaweed such as spirulina and beans, either in sprouts or sprouts, which provide us with a good supply of protein and iron.
Substitute in the kitchen for Mushrooms, mushrooms, mushrooms, portobellos, oyster mushrooms, shiitakes, morels, enokis and truffles among others are mushrooms rich in minerals and proteins which have a texture similar to meat.
These foods taste delicious and can be eaten raw, stir-fried or grilled accompanied by your favorite dressing.
2. Viscera and Increased Bad Cholesterol
The viscera such as the heart, lung, kidney, tongue, brains, gizzard, udders, whites and stomach, among others, despite providing certain nutrients to our diet, are foods rich in cholesterol and saturated fats.
In turn, the vast majority of these foods come from animals that have been raised under conditions of stress, poor diet and abuse, being very counterproductive to our health.
Another point to keep in mind is that these foods may contain parasites like fasciola found in the liver.
Some examples of the cholesterol present in 100 gr. found in the following viscera:
- Chicken liver 345 mg.
- Beef liver 275 mg.
- Chicken heart 242 mg.
Nutritionally substitute it for: The viscera are appreciated for their contribution of iron but these can be replaced by a balanced consumption of plant sources rich in this mineral such as spirulina, stews and green leafy vegetables.
Substitute in the kitchen for: They can be replaced by mushrooms like those mentioned above which can be accompanied by spices, aromatic herbs that will give you a good flavor.
The different varieties of sausages mainly contain fatty tissue, tendons and other parts of the muscle which are rich in saturated, trans and cholesterol fats.
They are also linked to preservatives, high levels of salt and starches increase their negative effects on our health, especially by increasing cholesterol and fat levels in the body.
During the study, the consumption of this type of sausage caused symptoms such as hypertensive crisis or histamine poisoning.
On the other hand, it was estimated that 7000 people with histamine tolerance have a higher probability of suffering considerable allergenic symptoms through the consumption of this type of sausage.
Among the most popular we find sausages, hot dogs, bacon, ham, mortadella, pepperoni, prosciutto, among many others.
Nutritionally substitute for: This type of food can be replaced by other foods rich in good fats such as oilseeds.
Substitute in the kitchen for: There are vegan sausages based on seeds, oilseeds, spices, aromatic herbs that give it texture and a good flavor.
4. Egg yolk and Bad Cholesterol
Only the egg yolk contains 200 mg of cholesterol and despite being a controversial food on the subject of cholesterol.
Both specialists and doctors indicate that its consumption should be restricted in people with problems regulating their cholesterol levels and those with a high risk of cardiovascular disease.
On the other hand, a study published by the NCBI investigated the relationship of the frequency of consumption of egg yolk with the development of diseases related to high cholesterol levels.
Data from 1262 patients at a Canadian vascular prevention clinic indicated that those with a 3x weekly consumption of egg yolk significantly raise cholesterol levels.
Concluding that frequent consumption of egg yolk is directly related to the risk of developing cardiovascular diseases.
Nutritionally substitute for: On a nutritional level, the egg yolk can be replaced by flaxseeds, sesame, quinoa, seaweed, green leafy vegetables and fruits such as orange, papaya, among others.
Substitute in the kitchen: A good alternative to replace the ligneous texture of the egg is to use linseed molasses which allows the ingredients of preparation to be integrated just as the egg does
5. Butter and Margarine
A study in the Journal of Food Science and Technology indicated that trans fatty acids used to provide firm plasticity and stability to margarine and shortenings have harmful and even deadly effects on our health.
Trans fats increase levels of bad or LDL cholesterol, triglycerides, and insulin levels and, on the other hand, reduce levels of good or HDL cholesterol.
Processed foods and hydrolyzed vegetable oils account for about 80% of trans fat in the diet. The main food sources of trans fat are:
According to the study, these foods rich in trans fatty acids raise the lipid level in the body as cholesterol can develop:
Cardiovascular diseases, breast cancer, shortening of the pregnancy period, risks of pre-eclampsia, disorders of the nervous system and vision in babies, colon cancer, diabetes, obesity and allergy. (7)
I can substitute them for: There is a series of vegetable butters that we can make based on different nuts and oilseeds such as almond butter, cashew butter, sesame seeds and coconut oil. You can also replace them with avocado and olive oil.
6. Hydrolyzed Oils
Most of the vegetable oils that we find in the market are made from hydrolyzed fats, the most dangerous ones being those that have been partially treated since their trans fats are very high, having harmful effects on the heart.
A study published in the NCBI indicated that the fatty acids contained in partially hydrogenated vegetable oils have serious harmful effects on our health caused by high cholesterol levels.
Among the damages caused, we find:
- Inflammation and calcification of arterial cells, which is one of the known risk factors for coronary heart disease.
- They also inhibit an enzyme called cyclooxygenase necessary for the regulation of blood flow, helping to decrease high levels of blood pressure.
In turn, it was found that when the percentages of trans fats increase and the percentages of linoleic acid decrease, both present in hydrolyzed vegetable oils, mortality rates increase.
I can nutritionally and in the kitchen by: For natural vegetable oils such as olive oil, whether virgin or extra virgin and virgin coconut oil, cold-pressed.
Other oils can be avocado oil, canola oil, grape seed oil, olive and sunflower oil.
7. Milk and Cheese
A study published in Food and Nutrition Research compiled scientific research related to the consumption of milk and derivatives such as cheese and butter with increased cholesterol levels, finding:
The fatty acids found in milk and its derivatives have a wide range of saturated fatty acids, some of which have a high negative impact on cholesterol levels, especially bad or LDL cholesterol.
Among these we find palmitic acid, myristic acid and lauric acid, which constitute 44.8% of the total fatty acid in milk fat.
It is important to note that the short and medium-chain fatty acids present in milk and their derivatives have the ability to affect the digestion of their own fats in humans, contributing to the increase in lipid profile.
Substitute nutritionally and in the kitchen: In the case of milk we can replace it with drinks made from almonds, sesame, quinoa, cashew, Brazilian walnut or coconut. On the other hand, cheese can be made using walnuts such as cashew or cashews or macadamias.
8. Junk Food
Junk food rich in animal foods and refined fried flours contain a high cholesterol content, being a risk of developing cardiovascular disease one of the main causes of mortality in the world.
According to the study there is a ratio of up to 1000 mg. per day, representing almost 85% of blood cholesterol concentrations, directly related to diet, with 200 to 300 mg being recommended. per day.
The study showed that the main sources of cholesterol provided by junk food of animal origin such as eggs, meat, dairy, showing specific examples such as:
- Combined beef and hamburger dishes 11.0%.
- Regular cheese 4.2%.
- Sausages, franks, bacon and ribs 3.9%.
- Cereal-based desserts 3.3%
- Dairy-based desserts 3.2%
- Pasta and pasta dishes 3.1%
- Pizza 2.9%
- Mixed Mexican dishes 2.9%
- Sausages 2.7%
- Others are pizzas, pastries, cakes, fried foods, chips, fried snacks, fries, among many other preparations.
Substitute nutritionally and in the kitchen for: Healthy snacks such as dehydrated fruits, nuts, sunflower seeds, cashews, almonds. If what you need is to eat fast, you can make raw dishes like zucchini spaghetti in 15 minutes that are delicious.
9. Ice Cream and Increased Bad Cholesterol
Ice cream according to the USDA contains 4.5 grams of fat from what would be a regular serving equivalent to half a cup.
As we know, most ice creams are made from milk or milk derivatives, which are rich in saturated fatty acids, raising levels of bad cholesterol and the development of the cardiovascular disease.
The American Heart Society recommends reducing the consumption of saturated fat to 16 gr / day, trans fat 2 gr / day and added sugar from 5 to 10% of your total daily consumption.
Substitute nutritionally and in the kitchen for Vegan ice creams, made from organic fruits and vegetable milk, free of artificial products and saturated fats.
10. Processed and packaged bakery foods
Modernity brought with it a series of changes in eating habits, as the food industry began to produce processed and packaged foods from refined flours and sugars.
A study in The American Journal of Clinical Nutrition did an in-depth review of scientific research related to the consumption of added sugars to processed foods and the increase in total and bad cholesterol.
In turn, another study published by the Science Report shows that a diet rich in refined flours and sugars increases total cholesterol levels, bad cholesterol and the glycemic index.
Substitute nutritionally and in the kitchen for: They can be replaced with desserts based on fruits, nuts and nuts, which in addition to lowering LDL Cholesterol, provide large amounts of nutrients.
In the following table, we show you the harmful amounts of fats and bad cholesterol that all these foods contain in 100 gr. of consumption.
|Saturated Fats (gr.)||Trans Fat (gr.)||Bad Cholesterol (mg.)|
|Vanilla ice cream||6.8||0||44|
|Supermarket chocolate cake||6||1.3||22|
These mentioned foods should be greatly reduced and ideally eliminated from your daily diet and replaced by healthy foods, leafy vegetables, fruits, seeds, sprouts, sprouts, vegetable oils.
Which together with regular physical activity will suffice to significantly reduce cholesterol, triglycerides, overweight and the risk of developing cardiovascular diseases and stroke.
- 1. Eating pink meat is positively related to non-fatal acute myocardial infarction
- 2. https://www.ncbi.nlm.nih.gov/pubmed/28855166 The role of total processed red meat and white meat consumption in the incidence and mortality of stroke
- 3. http://journals.plos.org/plosntds/article?id=10.1371/journal.pntd.0004962 Association of Fasciola hepatica infection with liver fibrosis, cirrhosis and cancer: a systematic review
- 4. https://www.ncbi.nlm.nih.gov/pubmed/27856296 Assessment of the risk of tyramine and histamine related to the consumption of fermented sausages in the Spanish population
- 5. https://www.hsph.harvard.edu/nutritionsource/eggs / The Nutritional Source: Eggs
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