Cholesterol is a fatty, waxy substance in the blood that helps the body produce vitamin D, hormones, and cell membranes. Cholesterol is derived from the liver and the foods we consume, and it’s produced in two different types: HDL (high-density lipoprotein), or “good” cholesterol”, which removes excess cholesterol from the body; and LDL (low-density lipoprotein), or “bad” cholesterol. HDL, the “good” protein, helps to remove excess cholesterol from the body. LDL, the “bad” cholesterol, which transports and deposits cholesterol in the arteries.
Risk factors for high cholesterol include a sedentary lifestyle, obesity, smoking, drinking, and poor dietary habits. As mentioned, cholesterol is impacted by the foods we eat. With that said, the following foods, which contribute to high in LDL cholesterol, should be avoided or consumed in moderation:
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1. Fatty meats like lamb, beef and pork
These meats in particular should be avoided to protect against high LDL cholesterol. They are all especially high in saturated fat content. This means that they are among the worst foods when it comes to increasing LDL levels in the body, leading to clogged arteries, heart disease, and other serious, and potentially fatal, cardiovascular health issues.
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2. Saturated vegetable oils
The “vegetable oil” label can be very misleading. Some people think this means that the product is a healthy oil. This is not always the case because most vegetable oils are heavily refined and processed. Vegetable oils oxidize when they are heated. This means that the heating process creates toxic by-products and harmful compounds that lead to dangerously high LDL cholesterol levels.
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3. Lard and shortening
Both of these substances are basically nothing but saturated fats. Lard is rendered fat that comes from pigs. As discussed previously, pork is one of the meats (along with lamb and beef) with a high fat content that should be avoided to prevent high levels of LDL in the body. Lard is most often hydrogenated to increase its shelf life and shortening is highly processed, meaning that they will increase LDL levels in the body to dangerous levels very quickly.
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4. Whole or reduced fat dairy products
Although reduced fat dairy products sound like a healthy choice in comparison to whole or full-fat dairy foods, that is not always the case. Both formulations are high in saturated fats, which contribute to elevated LDL levels in the body. While dairy foods such as eggs do have nutritional value, it is necessary to eat them in moderation and to pay attention to how they are prepared. Avoid eggs that are cooked using vegetable oils or other hydrogenated oils or trans fats.
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5. Deep fried or fast foods
Probably the most harmful category of foods with regard to bad cholesterol, nearly all deep-fried foods and fast foods are full of preservatives, fillers, trans fats, and other low-quality products that are prepared in the unhealthiest ways possible. Breaded and deep fried, these foods increase high LDL levels. Fried foods present health risks because of their direct effect on LDL cholesterol but also they contribute to other risk factors that pose high cholesterol health issues, such as obesity and poor dietary habits. Fast foods in particular are generally prepared in unhealthy hydrogenated oils and trans fats. These types of oils make foods flavorful, but they also increase the levels of bad cholesterol in the body, thereby enhancing the risks of heart disease, clogged arteries, and other life-threatening health problems.
