What foods should you avoid when you have bad cholesterol?

Answer 1

Foods high in saturated fat, trans-fats and cholesterol. Red meat (and yes, pork is a red meat), fried foods, butter, margarine, cream cheese, sour cream, fat-laden cheese and other fat-laden dairy products all tend to be high in the following substances.

Hydrogenated oils (containing trans-fats) can show up in pretty much any processed food, french fries, packaged cookies and snack foods, processed breads, donuts and the like. Read the ingredients label of any packaged food before you purchase it- anything listing a "hydrogenated" or "partially-hydrogenated" oil contains trans-fats-- though the FDA will allow such products containing up to .5 grams of trans-fats to list it as "0 grams". When eating out, assume the worst- any fried food, any donut, any bread contains hydrogenated oils unless you find otherwise. It's probably best to skip fast food altogether anyways if you're looking to improve your health.

Whole eggs are also high in cholesterol, and should be consumed in moderation. While a single egg a day (containing 70% of a day's cholesterol) might not significantly impact cholesterol levels, it's very easy to end up consuming 3 to 4 in a dish of scrambled eggs or other foods- and consuming almost three times your daily value in cholesterol is not going to be helpful.

Instead, choose a diet rich in fruits, vegetables, whole grains, lean protein and good fats. Get your protein from fish, soy, non-fat dairy, and other lean meats (such as skinless chicken and turkey). Switch to oils high in monounsaturated fats such as olive or canola oil. Also try to consume plenty of omega-3 fatty acids, either from fish or from a supplement. Aim for at least 1 gram of omega-3s a day from DHA and EPA (the types of omega 3s found in fish). 3 grams of fish oil (3 standard capsules) should be enough to help you reach your target. Regular cardiovascular exercise can also help to improve your cholesterol levels.