The worst eating habits for cholesterol

Cholesterol is a waxy substance found in the blood. Your body needs it to build healthy cells, but high levels can increase your risk of heart disease. According to the Australian Heart Foundation, guidelines for target cholesterol levels vary based on factors such as age and family history, so ask your doctor what levels are right for you. However, the latest science says that in general, the lower your bad cholesterol and the higher your good cholesterol, the better.

Dietitian Ginger Hultin recommends these sources of healthy fats:

• Monounsaturated: avocado, olive and canola oils, and macadamia nuts.
• Polyunsaturated: walnuts, safflower and soybean oil, flax and fatty fish like salmon, mackerel and herring.

If your taste buds lead you to the T-bone or rib-eye in a restaurant, you’re not alone. But it’s heart-smart to trade picks that are high in cholesterol for a cut of beef that’s better for your heart. To reduce the level of saturated fats you consume, choose meat that has minimal visible fat. Lean beef cuts include round, chuck, sirloin or loin. Lean pork cuts include the tenderloin or loin chop. Lean lamb cuts come from the leg, shoulder and loin. And for minced meat, look for ‘lean’ or ‘extra lean’.

Trim all visible fat before cooking, pour off the melted fat afterwards, and broil or grill rather than panfrying. And in general, limit the amount of red meat you eat.

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Certain types of fish – like salmon, mackerel, trout and herring – contain higher amounts of omega-3 fatty acids, or ‘good fats’ that don’t affect LDL cholesterol levels. Omega-3s help to increase good cholesterol, reduce triglycerides and lower blood pressure. Aim to eat a 100g serving of fish, preferably a type higher in omega-3s, at least twice per week. Ask for salmon as the protein on your salad at lunch or grill up a salmon burger when you’re barbecuing at home.

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For many years, dairy products had a bad rap where cholesterol is concerned, with many experts warning that they raise the risk of cardiovascular disease. New research is debunking that idea, however. A review of studies published in the journal Foods drew the resounding conclusion that, despite their saturated-fat content, dairy products have a neutral or positive effect on heart health. A study in the American Journal of Clinical Nutrition reached a similar conclusion. Previous research found that consuming calcium from food can increase HDL ‘good’ cholesterol and decrease total and LDL ‘bad’ cholesterol concentrations. Dairy products are the richest source of calcium with hard cheese having the highest concentration levels. Other good sources include milk, cheese and yoghurt.

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Many of these foods contain trans fats, which can increase bad cholesterol levels and lower good cholesterol levels. Reading nutrition labels carefully is the key to avoiding this type of fat. “Look for the words ‘partially hydrogenated’ on the label,” Hultin says. “Confusingly, some foods that contain low levels of trans fats can be labelled ‘zero trans fats’, but that doesn’t always mean there’s none.”

Common culprits that contain trans fats include baked goods (like cookies and cakes), snack foods (like microwave popcorn), fried foods and margarine.

“Fibre is wonderful for lowering cholesterol,” Hultin says. “It grabs onto cholesterol molecules and takes them out of the body through the digestive tract.” Dietary fibre can improve lipid levels, lower blood pressure, and reduce inflammatory markers. “It particularly targets total and LDL [bad] cholesterol,” she says. “In fact, eating a daily 5 to 10 grams of soluble fibre (found in plant foods) can help lower total and LDL cholesterol by 5 to 11 points – sometimes more.”

A few simple tricks to increase your fibre intake: add fruit and vegetables to every meal and snack, top salads with beans or chickpeas, and start your morning with whole oats.

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Whey protein is not just the choice of bodybuilders after an intense lifting session. In a study published in the American Journal of Clinical Nutrition, subjects drank two protein shakes per day for eight weeks; the total daily consumption of protein was 56 grams (about 13 teaspoons), an amount equivalent to protein supplements used by bodybuilders. The results? Significant reductions in blood pressure and a 5% decrease in total cholesterol.

Drinking too much alcohol can raise your triglyceride levels, according to the American Heart Association. “Sometimes it elevates them greatly,” Hultin says.

Aussie health experts recommend no more than 10 standard drinks in any given week. According to the Australian Alcohol & Drug Foundation, a standard drink contains 10g of alcohol (12.5ml of pure alcohol). One stand drink is any one of the below:

• Spirits 40% alcohol, 30ml nip
• Wine 13% alcohol, 100ml average serving
• Sparkling wine 13% alcohol, 100ml
• Full Strength Beer 4.9% alcohol, 285ml glass
• Light Beer 2.7% alcohol, 425ml glass
• Cider 4.9% alcohol, 285ml glass

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Source: RD.com