The American Heart Association reports that heart disease is the number one killer of both men and women. Staying away from foods that are high in trans fatty acids and sugar will help promote healthy cholesterol levels according to the Harvard School of Public Health and Heart Healthy Women. Instead of resorting to cholesterol-lowering prescription drugs, first try to stay away from foods that will increase your bad cholesterol levels. Consult your physician before making any wide-scale dietary changes, however.
Margarine
You should stay away from margarine if you want to lower your cholesterol. The American Heart Association claims that butter might be a better alternative because it is lower in trans fat acids, even though it may be higher in dietary cholesterol, saturated fat and overall calories. The Harvard School of Public Health notes that the type of dietary fat you consume will have more significant impact on your blood cholesterol than will the amount of dietary cholesterol you consume. Trans fat is considered the worst by far by MayoClinic.com.
Desserts with Frosting
The Office of Health Education at the University of Pennsylvania discourages eating certain commercial desserts because they are often high in trans fat. Cookies and cakes with shortening-based frosting brought at the grocery store will have significant levels of trans fat. Donuts are also to be avoided, because they are coated with vegetable-based hydrogenated frosting and cooked in trans fat.
Each donut has an estimated 5g of trans fat and 5g of saturated fat. Jelly-based donuts are not healthier, because they contain very high amounts of sugar and dough that is also cooked in trans fatty acids. Cream-filled cookies and pound cakes are also discouraged.
Fried Fast Foods
The University of Pennsylvania also reports that fried foods from fast food chains are loaded with trans fat. A medium order of french fries usually contains nearly 15g of trans fat. Fast foods are cooked in partially-hydrogenated oil, which contains significant levels of trans fat. Burgers and fried chicken unfortunately also fall into this category. Even grilled chicken, supposedly a healthy fast-food alternative, is often cooked on a grill that has been slathered with margarine.
Foods with High-Fructose Corn Syrup
"Time" reports that high-fructose corn syrup can raise your bad (LDL) cholesterol. Eating too much sugar, particularly sugar that has been altered from its natural state, can be as dangerous if not more dangerous than foods that are high in fat. Regular soda is made mostly from all high-fructose corn syrup. Sugar-based candy like gummy bears and most chocolate candy bars contain high-fructose corn syrup. Many morning breakfast cereals have high-fructose corn syrup as well. High-fructose corn syrup can be avoided by checking the ingredients on the nutrition label. If the food or drink contains high-fructose corn syrup, the ingredients list will note this.
References
- Harvard School of Public Health: Fats and Cholesterol
- Health Healthy Women: Sugar-filled Diet Raises Heart Risk
- American Heart Association: Know Your Fats
- MayoClinic.com: Trans fat: Avoid this Cholesterol Double Whammy
- University of Pennsylvania; Office of Health Education: The Top 10 Foods to Beware
