High Cholesterol Foods: Which Food to Eat and Avoid?

Cholesterol is a waxy substance that helps to build cells and produce vitamins and hormones. It comes from two primary sources – one is your liver that produces cholesterol which your body requires. The remaining cholesterol is obtained from animal products such as meat, eggs, etc. These foods contain high saturated and trans fats, which aids your liver in producing more cholesterol which is harmful to your body.

Therefore being aware of the distinction between ‘good’ and ‘bad’ cholesterol and selecting the right food is essential. Go through this blog to find out the healthy foods with high cholesterol.

Here is the list of high cholesterol foods which you should add to their diet in case you do not suffer from high cholesterol:

1. Eggs

Eggs are a rich source of cholesterol as one large egg provides 211 mg of cholesterol which is 70% of the Recommended Dietary Intake (or RDI). Consuming a whole egg increases the HDL content in the body, which is beneficial for heart health. Eggs are also rich sources of absorbable protein and other nutrients like vitamin B, vitamin A, and selenium. Healthy individuals can consume 1 to 3 eggs daily. However, if you suffer from any health condition, consult a doctor to know the daily intake.

2. Shellfish

Shellfish, including crab, shrimp, and clams, are foods with high cholesterol. For example, 85 grams of shrimp delivers 166 milligrams of cholesterol, constituting 50% of the Daily Recommended Intake. Shellfish are low in saturated fats and contain high protein and omega-3, which altogether reduces cholesterol levels in the body. Moreover, it has amino acid taurine and carotenoid antioxidants that lower LDL levels and prevent heart ailments. They also contain vitamin B, iron and selenium, which further boost your health.

3. Sardines

Sardine is an excellent source of protein and is rich in cholesterol. 92 grams of tiny sardine consist of 131 mg of cholesterol, providing 44% RDI. Besides, it has a high content of essential nutrients like vitamin D, vitamin B12, and calcium. It is also rich in iron, zinc, selenium, phosphorus, magnesium, copper, and vitamin E.

4. Organ Meats

Organ meats such as liver, heart, etc., are foods with high cholesterol. For instance, 56 grams of chicken heart offers 105 milligrams of cholesterol, fulfilling 36% of the Daily Recommended Intake. Organ meat like the chicken heart is rich in antioxidants CoQ10, vitamin B12, zinc and iron, which improves heart health.

5. Pasture-Raised Steak

You can add pasture-raised steak to your diet instead of feedlot beef since it is lower in cholesterol and contains more omega-3 fatty acids, which reduces inflammation. 112 grams of pasture-raised steak provides 62 mg of cholesterol, offering 20% of the daily requirement.

6. Full-Fat Yoghurt

Full-fat yoghurt is a high cholesterol food consisting of nutrients such as vitamin B, calcium, phosphorous, magnesium, zinc, and potassium. 245 grams of full-fat yoghurt consist of 31.9 mg of cholesterol, offering 11% of the Recommended Daily Requirement. Full-fermented helps in lowering the bad or LDL cholesterol and regulates blood pressure. It is also associated with reducing heart diseases, strokes and diabetes. Moreover, it also improves intestinal health by promoting the growth of gut-friendly bacteria.

7. Cheese

Cheese is packed with calcium, vitamin B and A, and protein. A 28 gram of cheese offers 27 mg of cholesterol and delivers 9% of the suggested daily requirement. Cheese is claimed to reduce LDL cholesterol compared to consumption butter of equal fat content. However, cheese has high calories. Therefore, limit your consumption to 1 to 2 ounces at a time.

Now, take a look at the following list of  foods that cause high cholesterol  in case your body requires to lower the cholesterol:

1. Fried and Fast Foods

Fried foods such as cheese sticks and fried meats are high in calories and have a high amount of trans fat, increasing LDL cholesterol and lowering HDL cholesterol. As mentioned earlier, elevated LDL and lower HDL helps cholesterol accumulate within the blood vessels, leading to heart diseases and stroke.

Fast foods are also high in cholesterol which induces weight gain. Consequently, it increases inflammation in the body and spikes blood sugar levels.

2. Processed Meats

Processed meats include sausages, hot dogs, bacon, etc., are high in cholesterol and increase the risk of causing heart diseases and cancers such as colon cancer.

3. Desserts

High consumption of desserts daily can negatively impact your overall health as it is high in cholesterol and contains excess sugar, unhealthy calories, and fats. This can lead to obesity, heart diseases, diabetes, specific cancers, etc. Besides, these foods do not have any nutritional value, such as essential vitamins, protein, minerals, and healthy fats.

There are two types of cholesterol- HDL and LDL. HDL or High-density lipoprotein is ‘good’ cholesterol that helps in eliminating excess cholesterol from the blood. A higher proportion of HDL in your body reduces the risk of suffering from heart diseases. 

At the same time, LDL or Low-density lipoprotein cholesterol is ‘bad’ cholesterol that accumulates within the blood vessel’s walls and constricts the passageways. This induces the formation of a clot in the narrow passage, causing stroke or heart attack.

If you are diagnosed with high in LDL and lower HDL, start changing your lifestyle and adding healthy foods to your diet. However, make sure that you are not consuming too much of it.

According to data released in UCSF Health, if you suffer from risk factors for heart ailments, restrict your daily cholesterol intake to 200 milligrams. If you are healthy and do not suffer from risk factors for heart diseases, consume not more than 300 milligrams per day.

Apart from avoiding specific foods, inculcate certain changes in your lifestyle that can lower your high cholesterol. Here are some of the healthy choices that you can opt for:

• Reduce Consumption of Trans and Saturated Fats: Consuming healthy foods means reducing trans fat such as margarine, cakes, etc., and saturated fats from the diet. These two fats increase cholesterol levels, and reducing these can lower your LDL levels in the body.Foods to eat for high cholesterol should be rich in omega-3 fatty acids such as salmon, mackerel, etc., that keep the heart healthy and regulate blood pressure. Moreover, include soluble fibre such as oatmeal and whey protein that reduce cholesterol.
• Exercise Is Must: Weight loss is a must to keep yourself healthy and lower your cholesterol. Practising exercises like taking a brisk walk or riding bikes to your workplace can improve your cholesterol, and such moderate exercises increase HDL cholesterol. Usually, you can follow practising physical activities for up to 30 minutes 5 times a week or do aerobic activities for 20 minutes 3 times a week. However, consult with your doctor about how much and which exercises are suitable.
• Quit Smoking and Drink Less Alcohol: Avoid smoking as it improves HDL cholesterol levels in the body. Besides, drinking in moderation is advised. This implies that healthy adult females of all age groups and males older than 65 can consume one drink a day, and male adults of 65 years and younger can take two drinks a day.

Bottom Line

It is important to remember that not every full-fat yoghurt or egg yolk is suitable for every individual. Hence, it is ideal to consult with your doctor and check whether you suffer from elevated cholesterol before adding the listed high cholesterol foods to your diet.