Reviewers: Liu Lin (Peking University First Hospital), Yang Xubin (Sun Yat-sen University Third Hospital)
Food can affect cholesterol levels. Excessive consumption of butter or fatty meats is known to raise cholesterol.
What is less well known, however, is that the following 9 foods may also raise cholesterol.
1. Ground Turkey
Christine Rosenbloom, a professor of nutrition at Georgia State University (GSU), said that even though the ingredient list for ground turkey shows 85 percent lean meat, every 85 grams of Still contains 12.5 grams of fat.
Christine says turkey breast is a heart-healthy substitute for beef.
However, due to the fat content, the portion size should be considered. Choose ground turkey or ground beef that contains at least 90% lean meat.
2. Added sugar
Foods fortified with sucrose or high fructose corn syrup have been linked to lower levels of the “good” cholesterol high-density lipoprotein cholesterol (HDL-C).
The American Heart Association (AHA) recommends no more than 100 calories a day of added sugar for women and 150 calories a day for men.
3. Mashed Potatoes
Potatoes aren’t the culprit in raising cholesterol, the other ingredients in mashed potatoes are.
Marisa Moore, a nutrition consultant, said: “Most mashed potatoes, especially those served in restaurants, contain a lot of butter, cream, whole milk, sour cream and/or cheese. Turns perfectly healthy potatoes into saturated fat bombs.”
It is recommended to choose baked potatoes without a lot of toppings and serve them with vegetables, salsa, or low-fat sour cream.
Image source: Zhanku Hailuo
4. Pizza
Pizza is delicious, but cheese and meat toppings contain a lot of fat. It is recommended to eat just one slice, add plenty of high-fiber veggies on top, and reduce the amount of cheese added.
5. Full-fat dairy products
Nutrition consultant Elizabeth Ward states: “Dairy products are nutritious and rich in calcium, protein, vitamins and minerals.
However, if you choose full-fat dairy, you may be eating high amounts of saturated fat. “It is recommended to choose low-fat or non-fat dairy products, so that you can get nutrients without taking in extra calories or fat. If you like full-fat cheese, “you need to control the portion.” “
6. Coconut Oil
Coconut meat, coconut oil, palm oil, palm kernel oil, and cocoa butter are all plant-based foods that contain saturated fat.
Connie Diekman, director of nutrition at Washington University, said: “Look at the ingredient list and watch your intake. Control your cholesterol levels while you eat.”
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Image source: Zhanku Hailuo
7. Ghee (dehydrated cream)
Ghee is part of the traditional Indian diet and is high in saturated fat.
Wahida Karmally, a nutrition researcher at Columbia University, said: “Ghee is also rich in palmitic acid, which can clog arteries.”
If ghee appears in a recipe, olive oil or trans-fat-free margarine is recommended. If using ghee, pay attention to control the amount.
8. Cakes and Pastries
Marissa said: “Crispy pie crusts, brioches, custards, cheese pastries are high in saturated fat because these foods often contain butter, shortening, cream, cream Cheese and/or whole milk.” Butter or shortening can make the pie crust thin and crisp.
It is recommended to choose fruit pie, eat more filling and less dough. Enjoy low-fat, low-calorie meals.
9. Popcorn
Popcorn contains a lot of fat, and canned popcorn is full of fat.
It is recommended not to fill the bucket, or to choose smaller servings to reduce butter, fat and calorie intake.
Image source: Zhanku Hailuo
Three cooking tips:
The way food is cooked can also affect cholesterol levels.
Connie shares 3 tips:
Avoid fried foods.
Before cooking, remove excess fat from meat and peel poultry.
Use a nonstick pan, kitchen spray, or a small amount of vegetable oil when cooking food.
*The content of this article is for the popularization of health knowledge and cannot be used as a specific diagnosis and treatment suggestion, nor can it replace the face-to-face consultation of a licensed physician, and is for reference only.
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