We’ve all heard about cholesterol (and what it can do to your body). But it goes more than just about making you obese or overweight.
Contrary to popular belief, cholesterol isn’t bad.
The body uses this substance to repair and build new cells, the production of hormones as well as helping your body make certain micronutrients. For example, vitamin D.
However, excess cholesterol, like the ones you get specifically from saturated fats, can be dangerous for your health.
Dangers of High Cholesterol
There are generally two types of cholesterol. HDL (high-density cholesterol) or good cholesterol and LDL (low-density cholesterol) or bad cholesterol.
All kinds of fatty sources (oil, butter, nuts, fatty fish) have a combination of both.
Some have a higher percentage of HDL than LDL and vice versa. Sources of saturated and trans fats tend to have a higher level of LDL than HDL.
Too much of saturated fats can result in a buildup of fatty deposits in your arteries. If too much of these accumulate, they can result in a plaque, leading to stroke and heart attacks.
Aside from having a physically active lifestyle, controlling your stress levels and avoiding alcohol and smoking, you can reduce your LDL through dietary changes.
These are the types of high-cholesterol foods that you need to reduce or avoid entirely in your diet to ensure a healthier life.
Sources of Low-Density Cholesterol
Meat
Most types of animal products are high in bad cholesterols. Red meat such as beef and pork are a notorious sources of LDLs.
Too much red meat in your diet can increase the amount of unsaturated fats in your body.
This increases your risk of cancer, cardiovascular disease and obesity.
Opt instead for lean meats like chicken and fish for your daily dose of protein.
Animal Fat
In the same vein as animal products, animal fats also contain the highest amounts of LDL.These include butter, tallow, duck fat and the like.
Delicious and versatile, we use animal fat to give our food flavour. This is what makes it so dangerous.
For example, we use butter in our baked goods, as well as in our cooking.
For instance, deep fried chicken skin, a favourite of many Singaporeans, is a popular form of animal fat that contains a lot of unsaturated fat.
Aa mentioned, these fats can clog the blood vessels, possibly leading to stroke.
Opt instead for healthier types of fat when you’re cooking like certain kinds of cooking oils.
While it’s wise to omit them from your diet, moderate and occasional use is the next best thing.
Oils
Speaking of oils, no kitchen is complete without a bottle of cooking oil.
However, not all cooking oils are created equal.
Most vegetable oils contain one or a combination of several sources of plant or nut fat.
These include palm, coconut, sunflower, canola, olive, corn and soybean. These are some of the most common types of cooking oil in the market.
While expensive, the healthiest and safest cooking oils tend to be olive oil, avocado oil and grapeseed oil.
That said, not all of us can afford these kinds of oils.
So, if you do use the less healthy oils, use sparingly and in moderation, and avoid any form of deep frying.
Dairy
Milk, despite its many health benefits, is still an overlooked source of LDL.
But just like all animal fats, it can raise your level of bad cholesterol.
Cheese and butter, as previously mentioned, are full of unsaturated fats. However, it can be hard to avoid.
After all, many of us may use cream and milk in our coffee and tea everyday.
That said, opt for skimmed or low-fat milk just to be safe.
Time to Bust the Bad Cholesterol
It can be hard to completely cut out bad cholesterol from our lives. All the good things in life are full of delicious fat.
As with anything, moderation is key.
Even those with strict diets will still not be able to completely eradicate the LDL in their bodies. And you wouldn’t want to.
Your body still needs small amounts of LDL to carry out its day-to-day functions.
As long as you exercise, eat a balanced diet most of the time, and have a happy life, then it’s definitely okay to indulge in a piece of cake every once in a while.
Disclaimer: The information provided in this article is for informational purposes only and should not be considered as medical advice from Mamahood. For any health-related concerns, it is advisable to consult with a qualified healthcare professional or medical practitioner.
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