This Morning's Dr Chris discusses the signs of high cholesterol
Poor dietary choices are often the trigger for high levels of “bad” cholesterol, which can hike your risk of heart disease and stroke.
Therefore, it’s important to understand what to avoid or limit in order to minimise your risk of this happening.
Fortunately, Dr Sunni Patel, from Dish Dash Deets, outlined four food groups that could spell risk for your cardiovascular system.
1. Saturated fats
From sausages to cheese and butter to coconut oil, foods high in saturated fats are one of the biggest drivers of “bad” cholesterol levels.
Therefore, the doctor recommended limiting your saturated fat intake to less than seven percent of your total daily calories.
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He said: “This means reducing consumption of red meat, full-fat dairy products, and tropical oils.
“Choose lean cuts of meat, opt for low-fat or fat-free dairy products, and use healthier cooking oils such as olive oil.”
2. Trans fats
Trans fats refer to artificial fats often found in partially hydrogenated oils used in some processed and fried foods.
These culprits can raise “bad” cholesterol levels and reduce “good” cholesterol levels – the type that helps to keep your heart healthy.
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Dr Patel said: “Trans fats are considered harmful to heart health, and individuals with high cholesterol should avoid or minimise their consumption.
“Read food labels carefully, and choose products that do not contain partially hydrogenated oils. Opt for whole, unprocessed foods and cook at home when possible.”
3. Dietary cholesterol
Hidden in the likes of organ meats, egg yolks and shellfish, dietary cholesterol has less of an impact on blood cholesterol levels than saturated and trans fats, but some people are more sensitive to it, the doctor explained.
He said: “The American Heart Association recommends limiting dietary cholesterol to less than 300 milligrams per day.
“However, individual responses to dietary cholesterol can vary, and some people may need to be more cautious.”
Instead, Dr Patel recommended including a variety of protein sources in your diet, such as lean meats, poultry, fish, and plant-based proteins.
4. Processed and fried foods
Packed with saturated and trans fats, processed foods, including cereal bars and frozen meals can contribute to higher cholesterol levels.
The doctor added: “Processed and fried foods, especially those high in trans fats and saturated fats, should be limited by individuals with high cholesterol.
“Choose whole, unprocessed foods, cook at home using healthier cooking methods, and prioritise fruits, vegetables, whole grains, and lean proteins.”
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