Cholesterol is a type of fat found naturally in our bodies, which is essential for our cells to work properly. But too much of it circulating in the bloodstream can lead to health problems, including heart disease and strokes. More than 1 in 10 Americans have high cholesterol. One of the first steps to reducing it is to cut down on those foods that contain a lot of the types of fat which act to raise levels.
These are saturated fats (which are most often solid at room temperature, like butter or the fat on meat) and trans fats (which are made when liquid oils are turned into solid fats, like margarine or shortening).
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Here are some foods to watch out for:
Red meat
If you do eat it, try to find the leanest cut you can.
Fried food
Trans fats are produced when oils are heated to very high temperatures, as is the case especially with deep fried foods.
Processed and deli meats
This includes favorites like sausages, bacon and mortadella.
Full-fat dairy products
Opt for skimmed milk and low fat yogurt. High-fat cheeses such as gouda or cheddar should be replaced by fresh and low fat cheeses. Butter should be replaced with olive oil, one of the cornerstones of the famously healthy Mediterranean diet.
Processed/factory-made food
Industrially produced items are often high in saturated and trans fats. This is true both of sweet treats like buns, cookies and cakes and savoury dishes like frozen pizzas.
Seafood
Odd as it may seem, low-fat foods can be rich in cholesterol. This is true of most shellfish, including shrimp, crab and lobster as well as caviar. Mussels, clams and oysters are lower in cholesterol and so provide a healthier treat.
Liver
This is the organ where cholesterol is made, so is a definite no. Products derived from liver, such as pâté and foie gras, are on the red list too.
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