Cholesterol is necessary for the production of hormones, vitamin D and the synthesis of cell membranes. However, elevated cholesterol levels can lead to serious heart and vascular diseases.
Therefore, it is worth paying attention to the products that contain the largest amount of it. Which of them can be included in your diet, and which ones are better to avoid?
Eggs
Eggs are a source of many nutrients and high-quality protein. One large egg contains about 186 mg of cholesterol, and most of it is in the yolk. Some studies show that eating eggs in moderation (up to 7 per week) does not raise cholesterol levels in most people.
If you care about your cholesterol levels, you can eat eggs, but it is better to limit their quantity.
Red meat
Beef, pork and lamb contain more saturated fat and cholesterol than chicken or fish.
Steak and cutlet lovers should be aware that excessive consumption of red meat can have a negative impact on health. If you do not want to give up meat, choose lean cuts and try to limit the number of servings per week.
Dairy products
Full-fat dairy products such as cream, cheese, and butter contain significant amounts of cholesterol and saturated fat.
However, there are low-fat and fat-free alternatives that allow you to enjoy the taste of dairy products without the extra health risks. It is worth choosing yogurts, cheese and milk with low fat content.
Liver and other internal organs
Liver is considered one of the records for cholesterol content, reaching more than 400 mg per 100 g. Although liver is an excellent source of vitamins, it should be eaten with caution. If you cannot give up liver, try to limit its frequency of consumption.
Sesame seeds
Although sesame seeds are an excellent source of vegetable oils and healthy fats, they also contain a small amount of cholesterol.
Unless you have contraindications, you should not avoid sesame seeds in your diet, but it is important to observe moderation.
Processed meat products
Hot dogs, sausages and bacon can significantly increase cholesterol levels due to added fats, preservatives and flavor enhancers.
It's best to avoid these items or choose low-fat and low-cholesterol options.
Fast food
Burgers, french fries and other foods sold in fast food establishments are usually high in cholesterol and fat.
It is best to minimize your consumption of such foods and prepare homemade alternatives.
Meatballs and meat rolls
These dishes are popular, but they are also often high in fat and cholesterol. If you want to make them, you can use turkey or chicken instead of pork and beef, and add more vegetables.
Krill and other seafood
Some seafood can contain high levels of cholesterol. For example, krill and oysters. However, they are also rich in healthy Omega-3 acids, so eating them in moderation can be beneficial.
Coconut oil
The product has become popular due to its health benefits. However, it contains saturated fats, which can raise cholesterol levels. Use it with caution and in moderation.
Butter
Classic butter is a source of saturated fat and cholesterol. Instead, it is better to use vegetable oils (such as olive or avocado) for cooking.
The issue of cholesterol in the diet is a question of balance. High cholesterol foods can be part of your diet if you approach it wisely.
Maintain variety, choose low-fat alternatives, and practice moderation.
Take care of your health and you will have a chance to enjoy your favorite foods without harming your heart.
