Cholesterol is a waxy, fat-like substance that’s found in all the cells in your body. It can combine with other substances in the blood to form plaque. Plaque sticks to the walls of your arteries. This buildup of plaque is known as atherosclerosis. But you have too much cholesterol in your blood is not quite bad. Your body needs some cholesterol to make hormones, vitamin D, and substances that help you digest foods. Your body makes all the cholesterol it needs. Cholesterol is also found in foods from animal sources, such as egg yolks, meat, and cheese. Studies indicate that cholesterol is also divided into two types: LDL (bad cholesterol) and HDL (good cholesterol). Therefore, eating cholesterol-rich food is not the only cause of cardiovascular problems. Learn about Healthy food sources are high in cholesterol and Cholesterol-rich foods should AVOID now!
Healthy food sources are high in cholesterol
Eggs are considered the most nutritious source of nutrients from animals.
It is not only rich in cholesterol (1 large egg contains 211 mg cholesterol), but also an excellent source of protein and contain many essential beneficial nutrients such as vitamin B, selenium, vitamin A.
Because of the high cholesterol in eggs, it is often avoided by people. But research shows that eggs do not have a negative effect on cholesterol in our body and also increase good HDL cholesterol as well as protect the heart.
Cheese contains high cholesterol, with 28 grams of cheese has up to 27 mg of cholesterol.
But many studies have evaluated that, cheese does not adversely affect cholesterol as you think, using 80g cheese per day does not increase LDL.
Additionally, different types of cheeses have different nutritional values. However, most cheeses provide calcium, protein, vitamin A and B vitamins.
Sardines are considered the richest cholesterol food, because in a normal diet with 92 grams sardines provide 131 mg cholesterol.
Best of all, sardines are an excellent source of protein along with iron, selenium, phosphorus, zinc, copper, magnesium, or vitamin E.
Regular fish intake is good for our body, omega-3 supplementation and cardiovascular protection too!
4. Full-fat yogurt
Studies indicate that full-fat fermented yogurt has the ability to reduce LDL cholesterol harm to the body.
Thereby helping to reduce the risk of cardiovascular disease, stroke, and both diabetes.
Yogurt contains beneficial nutrients such as protein, calcium, phosphorus, B vitamins, magnesium, zinc, and potassium. 245g full-fat yogurt contains 31.9 mg of cholesterol.
5. Dark chocolate
People who consume 75g of dark chocolate per day can reduce total cholesterol in the body and increase HDL visibly.
Also, dark chocolate contains flavonols, which are considered an antioxidant that enhances heart health, reduces cholesterol, and arterial plaque.
Cholesterol-rich foods should avoid
1. Fried foods
The common fried foods are fried meat, chips or cheese sticks, … are among the foods rich in cholesterol should not be used.
Because these fried foods contain a large amount of trans fat, which is very dangerous for our health, increasing the risk of cardiovascular disease, obesity, and even diabetes.
2. Fast food
People who regularly eat fast food will have higher cholesterol levels than the average person, more belly fat.
Accompanied by the ability to regulate blood sugar levels are also greatly reduced.
Therefore, you should limit the use of fast food instead of actively cooking meals at home to have good health, control weight, less fat. In addition, reduce cardiovascular disease and content LDL cholesterol.
3. Processed foods
Processed foods such as sausages, bacon, … are cholesterol-rich foods that need to be immediately limited.
According to a study with a 50g serving of processed meat a day in adults.
The results showed that those who consumed processed meat per day had a 42% higher risk of cardiovascular disease compared with those who did not use.
Desserts are usually beautiful and delicious, but if you love your body, stop and ignore it right away.
Desserts like cookies, cakes, ice cream or even sweet drinks are unhealthy, not only high in cholesterol but also high in sugar, fat and unhealthy calories.
These foods often do not contain the nutrients our bodies need for growth.
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