Do you have high cholesterol levels and want to know how to lower them with the right diet? In this blog post, you'll learn which foods to avoid if your cholesterol is too high, and get valuable tips for an adapted diet to actively lower your cholesterol levels. Discover how you can support your health with the right foods!
Lower your cholesterol with porridge for breakfast
What is cholesterol?
Cholesterol, a fat-like substance, is not only produced naturally in the body, but also enters our organism through the consumption of certain foods. It is an essential building block for our cells and hormones. Cholesterol is present in every cell in our body and is needed for the construction of cell membranes and the production of hormones and vitamin D.
There is LDL cholesterol (low-density lipoprotein), often referred to as “bad” cholesterol because it contributes to the build-up of cholesterol in the arteries. HDL cholesterol (high-density lipoprotein), on the other hand, is considered “good” cholesterol because it transports excess cholesterol from the arteries to the liver, where it is broken down.
What exactly is LDL and HDL cholesterol?
Low-density lipoprotein (LDL) cholesterol: LDL cholesterol, often referred to as “bad” cholesterol, plays a crucial role in the development of atherosclerosis. These lipoproteins transport cholesterol to cells, but can lead to deposits in the arteries, increasing the risk of cardiovascular disease. High LDL cholesterol levels are considered a risk factor for atherosclerosis because they promote the formation of plaques that narrow blood vessels and can lead to heart attacks or strokes.
High-density lipoprotein (HDL) cholesterol: By contrast, HDL cholesterol is considered “good” cholesterol. HDL transports excess cholesterol out of cells and to the liver, where it is broken down or excreted. High HDL cholesterol is beneficial because it helps to clear arteries of excess cholesterol and lowers the risk of cardiovascular disease. A balanced diet and regular physical activity can help increase HDL cholesterol and thus promote heart health.
These 13 foods should be avoided if your cholesterol is too high.
With regard to cardiovascular disease, the level of cholesterol in the body is of great importance. Eating a healthy diet and avoiding certain foods plays a crucial role in preventing cardiovascular disease and is the first step towards a healthy heart.
1. Saturated fats
Saturated fats are major contributors to raising cholesterol levels. These fats are found in many animal products and certain vegetable oils. The consumption of fatty meat products such as beef and pork should be reduced to keep LDL cholesterol levels in check.
Saturated fats affect cholesterol levels in the body by promoting the production of LDL cholesterol while simultaneously decreasing the protective HDL cholesterol. Foods high in saturated fats also include some vegetable oils, such as coconut oil and palm oil. Even though coconut oil is considered a “healthy alternative”, it contains a high proportion of saturated fatty acids. Here, it is highly recommended to use oils with a low proportion of saturated fatty acids, such as rapeseed oil.
2. Trans fats
Trans fats are artificially produced fats that not only increase LDL cholesterol levels but also lower HDL cholesterol. These fats are often found in fried foods, snacks and, for example, in industrially produced baked goods.
Trans fats should therefore be avoided as much as possible. Most processed foods contain trans fats. When shopping, you should make sure that the trans fat content is as low as possible. Instead, you should choose healthy fats such as those found in avocado, seeds or nuts.
As mentioned earlier, oils with a high proportion of unsaturated fatty acids should be given priority, such as olive oil, rapeseed oil, linseed oil or walnut oil. These “good fats” have a positive influence on cholesterol levels. In general, heavily processed industrial products should be avoided as much as possible and instead, fresh products that have been processed as little as possible should be chosen.
3. Red meat
Red meat is considered particularly bad because it is high in saturated fats. Particularly fatty varieties, such as beef or pork, should therefore be avoided.
To keep your protein intake high, choose leaner meats such as chicken or turkey instead. White meat, such as chicken, is leaner than red meat, but the cholesterol content is not much lower. It is important to pay attention to how the meat is prepared and which cut of meat is selected in order to keep the proportion of “bad fats” and total cholesterol as low as possible.
Ideally, a lean cut of meat without skin should be selected and cooked. Plant-based sources of protein, such as beans, lentils and tofu, are an excellent alternative that do not affect cholesterol levels. The German Nutrition Society recommends a maximum of 600 grams of meat per week for people who want to follow a low-cholesterol diet and also recommends reducing the consumption of products with an increased proportion of so-called trans fatty acids.
4. Full-fat dairy products
Whole milk products are high in saturated fats, which can raise cholesterol levels. Switching to low-fat dairy products or plant-based alternatives such as almond, soy or oat products is an effective way to reduce the fat content of your diet. Plant-based alternatives are therefore cholesterol reducers.
5. Butter
Butter is one of the foods that is also a very high source of saturated fats, which has a very negative effect on cholesterol levels. Healthier alternatives such as avocado or olive oil can be used in many recipes to maintain flavor while promoting heart health. Vegan butter also has a higher proportion of unsaturated fatty acids and is therefore also a good alternative to conventional butter.
6. Deep-fried foods
Deep-fried foods are not only high in calories, but can also cause high cholesterol levels. The high levels of saturated fat and trans fat in deep-fried foods should therefore be avoided.
Healthier cooking methods such as grilling, steaming or baking should be preferred. This way, the flavor can be preserved and many “bad fats” can be saved.
Fried foods, fast food, and cakes and pastries should be avoided if you have high cholesterol.
7. Fast food
Consuming fast food is directly linked to increased cholesterol levels and other health issues. Most fast food options are high in saturated fats, trans fats, and sodium, which can negatively affect cholesterol levels and blood pressure.
It is advisable to prepare your own meals to stay in control of the ingredients and cooking methods, and to promote a balanced diet. For example, a freshly prepared whole grain roll with avocado or humus or a porridge in a mason jar could be a healthier on-the-go meal.
8. cakes and pastries
Cakes and pastries are often packed with saturated fats and refined sugars, posing a double threat to cholesterol levels. While it can be difficult to avoid these treats, there are plenty of healthier snack options to prevent heart disease.
Instead, homemade snacks can be made with whole wheat flour, oats, fruit, and healthy fats, which will automatically help maintain stable cholesterol levels.
9. Sausages
Sausages and processed meats are not only high in saturated fats, but also in harmful preservatives and salt. Eating them has been linked to an increased risk of cardiovascular disease.
To reduce your meat intake, you can choose plant-based alternatives such as veggie burgers, tofu or legumes. If you find it difficult to give up sausage altogether, it is still better to choose leaner cuts of meat and reduce your consumption as much as possible. Again, it is best to choose unprocessed products.
10. Egg yolks
Egg yolks contain a lot of cholesterol. Although eggs are a good source of protein, people with high cholesterol should limit their consumption of egg yolks and instead opt for egg whites. Another option is to simply leave out the yolks or make a tofu egg dish, for example.
11. Shellfish and crustaceans
Shellfish and crustaceans such as shrimp, crayfish or similar should only be consumed in moderation due to their high cholesterol content. Although they are rich in omega-3 fatty acids, which have a positive effect on heart health, the cholesterol content is still high.
Fatty fish such as salmon or mackerel are a better choice. They are very high in omega-3 fatty acids, which have a positive effect on cholesterol levels. This has a direct effect on the ratio of “good” HDL cholesterol to “bad” LDL cholesterol by increasing HDL levels and lowering LDL.
12. Margarine
Margarine is often considered a healthier alternative to butter, but there are significant differences between types of margarine. Traditional margarines, which contain partially hydrogenated oils, may contain trans fats and negatively affect cholesterol levels.
Alternatively, vegetable oils such as olive oil or avocado oil can be used. There are also specially developed margarines that are based on healthy fats and do not affect cholesterol levels.
13. Cheese
Certain types of cheese, especially those with a high fat content (e.g. butter cheese), should be avoided as they are high in cholesterol. Consuming low-fat or fat-free cheese varieties and vegetable-based cheese alternatives is a good option. It is also true that sheep's and goat's cheese has a lower cholesterol content than other cow's milk cheese varieties. Enjoying cheese in moderation and choosing high-quality, natural varieties can help to support a balanced diet.
Summary and conclusion from the Verival point of view
Controlling cholesterol levels through diet is of crucial importance for the prevention of cardiovascular diseases. By avoiding foods with saturated and trans fats, you can have a positive impact on cholesterol levels and overall health.
A balanced diet rich in fruit, vegetables, whole grains and lean proteins can help stabilize cholesterol levels.
When it comes to fats or oils, it is best to replace butter with a vegan alternative if possible, and to increase your intake of olive oil, rapeseed oil, linseed oil or other oils with high levels of unsaturated fatty acids or a good omega-6 to omega-3 fatty acid ratio, as these are particularly easy for the body to process.
If you're in a hurry, it's always better to prepare a snack fresh at home so that you know what ingredients it contains and that as few processed foods as possible enter your body. For example, a porridge to go with fresh fruit or an oat couscous bowl with tofu and vegetables is ideal. In general, it is better to eat more unprocessed, fresh foods.
A healthy and balanced diet is not just an end in itself, but a lifelong companion on the way to a strong and healthy heart, because we all have only one body. So let's invest in it, it pays off!
