When we hear about cholesterol, the first thing that comes to mind is oil, butter, cheese, and fatty meats, right? True, they increase cholesterol. But did you know that some foods that you think are very healthy , or that you think are not so bad, can actually increase your cholesterol levels? Today, we will talk about some of these foods that may surprise us, but we should pay attention to.
Heart disease risk
Check the risk of developing a heart disease within the next 10 years with the Framingham Score
Foods that raise cholesterol that we don't think about
Sometimes we think, "This doesn't have any oil in it," but the ingredients used to make that food may contain saturated fat . Not all fats are created equal. Saturated fat is the main cause of raising bad cholesterol levels in our bodies and increasing the risk of heart disease.
Now let's see what this food is.
| Amazing food | Why does it affect cholesterol? |
|---|---|
| 1. Ground Meat | We often think that replacing beef with ground chicken/turkey is fine. But even if it's labeled "85% lean," it can still contain a significant amount of fat. It's best to choose a ground meat that's at least 90% lean . |
| 2. Added Sugars | How is sugar related to cholesterol? Although it doesn't directly increase bad cholesterol, added sugar (found in drinks, cakes, and biscuits) lowers our body's "good cholesterol" (HDL cholesterol) . That's why sugar control is so important. |
| 3. Mashed Potatoes | Potatoes are a healthy vegetable. But the problem lies in the way we prepare them. Especially store-bought 'mashed potatoes' are often loaded with butter, cream, whole milk, and cheese . Then it becomes a "saturated fat bomb." |
| 4. Pizza | Pizza makes your mouth water, doesn't it? But it's high in saturated fat because of the cheese and meats like sausage and meatballs that are added to it. It's best to limit yourself to one slice, cut down on the cheese, and add more vegetables instead. |
| 5. Whole-Fat Dairy | Milk, yogurt, and skim milk are good sources of calcium and protein. But if you choose the "full-fat" varieties, you'll be adding a lot of saturated fat to your diet. So choose "non-fat" or "low-fat" products. |
| 6. Coconut oil and related products | This is a surprising fact for many in our country. Although coconut is a plant-based food, coconut oil, palm oil, and coconut milk are high in saturated fat. There is no need to completely stop consuming these, but portion control is very important. It is better to use less oil when cooking, and to think about the quantity when eating things like curried rice and coconut sambol. |
| 7. Ghee | Ghee is also a food high in saturated fat. Also, it contains a component called palmitic acid . This can be deposited directly in our blood vessels (arteries) and block them. Therefore, it is better to use something like olive oil instead of ghee. Or, limit the amount you use very much. |
| 8. Pastries and Pies | Bakery products such as pastries, pies, and rolls often use a lot of butter, shortening, and cream to make the crust. These are the main sources of saturated fat. If you're eating something like a fruit pie, you can reduce the fat and calorie content by eating less of the dough and more of the fruit inside. |
| 9. Movie Theater Popcorn | Not regular popcorn, especially the popcorn you get at movie theaters. They're made in oil or butter. Then they pour a drizzle of butter on top. This makes it a high-fat and high-calorie treat. It's best to ask for it without the butter on top and choose the smallest amount possible. |
Don't be afraid to see these things. This doesn't mean you should stop eating them completely. The important thing is to be aware and control the amount .
Think about these things when cooking.
Just like what we eat, how we cook it also directly affects our cholesterol levels. Here are three simple tips to help you:
- Avoid deep frying: Whenever possible, instead of frying food, boil, bake, grill, or steam it.
- Remove excess fat from meat: Before cooking something like chicken, remove the skin completely. Trim off any visible white fat from other types of meat.
- Use good cooking utensils: When using nonstick pans, you don't need a lot of oil. Even vegetable oil is used in very small amounts. Using a cooking spray is also a good option.
If you are concerned about your cholesterol levels, or if someone in your family has high cholesterol or heart disease, the best thing to do is talk to your doctor . He or she can give you the best advice on the diet and lifestyle that is right for you.
💡 Take-Home Message
- What you eat directly affects your cholesterol levels. Be careful not only with visible fats like butter and oil, but also with hidden fats.
- "Saturated fat" and "added sugars" are two of the biggest enemies. Get into the habit of reading food labels.
- Even though coconut oil and ghee are plant-based, they are high in saturated fat. So be very careful about the amount you use.
- Rather than giving up foods entirely, portion control and changing cooking methods can make a big difference.
- If you have any concerns about your cholesterol levels or diet, be sure to consult your doctor .
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