As Americans, we love our food at BBQs, family events, or grabbing some fast food as a way for a quick meal. But our food reacts differently as we age, possibly boosting our cholesterol levels into dangerous territory. What you eat daily plays a big role in your cholesterol levels, and these 12 foods should be avoided.
12. Pizza
Nothing hurts more than eliminating an American staple for weekend dinners (Pizza Friday was a weekly tradition in my family). Pizza is one of those delicious meals loaded with cheese, processed meats, and refined crusts that add up to a single sitting. To keep the bad LDL cholesterol down, try veggie toppings, light or vegan cheese, and a healthier crust alternative like cauliflower (you’d be surprised how good this crust tastes).
11. Energy Drinks
It could come as a surprise that energy drinks are just as bad as soda when it deals with high cholesterol. The standard energy drinks are loaded with sugar, causing insulin resistance and weight gain. And if you think switching to a sugar-free version is better, it’s not. The artificial sweeteners in these drinks are filled with chemicals that are bad for your gut, which is your second brain. Switch to tea or coffee with a non-dairy creamer freshly brewed.
10. Packaged Desserts
Grabbing a quick dessert snack at the local convenience store isn’t a suggested option for battling high cholesterol. These store-bought cakes, cookies, and pies are loaded with trans fats, high-fructose corn syrup, and saturated fats (the trinity of bad health). If you still have that sweet tooth craving, meal-prepping desserts at home give you full control of the ingredients, or look for healthy, dark chocolate bars from small-batch brands.
9. Shellfish
Shrimp, lobster, and crab are naturally high in cholesterol, which surprises most people. The cholesterol risk increases when shrimp is paired with other high-cholesterol ingredients like butter, cream, or fried. For example, eating 12 pieces of shrimp is equivalent to a day’s maximum cholesterol intake. If you factor in the other add-ons, you can only consume 4-5 pieces (assuming you have had zero cholesterol the entire day). It adds up very quickly.
8. Fried Food
French fries, fried chicken, and any other deep-fried food items are loaded with trans fats, which raises the bad LDL cholesterol levels and lowers the good HDL cholesterol. Switch to grilled or baked options, and hold the sauces loaded with mayonnaise or secret sauces.
7. Processed Meats
This one is going to hurt but it’s important to eliminate when trying to lower your cholesterol. Meat like bacon, hot dogs, deli meat, and sausages are high in saturated fats and sodium. Switch to chicken, turkey (white meat), or fish as an easy substitute.
6. Burgers
This one hurts, I know. The American Dream is the invention of the burger. But before you chase after me with pitchforks, the culprit is the fast food burger, not the ‘grill at home’ version. Fast Food burgers are loaded with chemicals and saturated and trans fats. There’s also cheese, bacon, mayonnaise, butter, and anything. Let’s not kid ourselves and think we order a burger without fries. Swap out the fast food burger for a homemade version and even a turkey burger with a whole grain bun.
5. Fatty Cuts of Meat
Nothing is more satisfying than a weekend dinner with a steak with some great sides. Fortunately, you won’t have to eliminate this weekend treat; make some leaner choices while you focus on lowering the bad LDL cholesterol. Beef cuts like sirloin, tenderloin, and, of course, filet mignon are great treats. Trim any excess fat that may be visible, and opt for the sautéed veggies and baked potato.
4. Ice Cream
There is an obvious difference between ice cream that tastes really good and ice cream that is bad. The really good ice cream is usually filled with full-fat dairy, sugar, and egg yolks. The serving size for a typical person is much smaller than what we all would like, which leads to excessive overeating. To help with the sweet treat, try a healthier option such as an acai bowl, frozen yogurt or sorbet.
3. Baked Goods
Cookies, cakes, and pastries are loaded with butter, sugar, and eggs, high in trans fats and LDL cholesterol. Many mixed nut bars or snacks can be bought as a substitute, and these options can not only improve your bad LDL cholesterol but also provide additional vitamins and nutrients to assist overall.
2. Egg Yolks
For an individual who doesn’t have high cholesterol, an egg yolk provides outstanding health benefits with vitamins, minerals, healthy fats, and antioxidants. However, with the good comes the bad in terms of cholesterol. A single egg yolk contains about 185mg of cholesterol, like eating 17 pieces of shrimp for just one egg! An easy switch is to eat egg whites or vegan options, which provide a very close taste experience.
1. Cheese
Our number one choice is the number one because it’s one of the most common foods consumed and tends to get ignored when lowering bad LDL cholesterol. Most cheeses are high in saturated fats, such as cheddar or parmesan. A slice of cheddar cheese has 30mg of cholesterol, equal to three large shrimp. If cheese is a must, switch to low-fat mozzarella or goat cheese, which will also help provide nutrients like calcium, protein, and fatty acids.