What you eat affects your cholesterol levels. You probably already know that you shouldn’t overdo it with butter or fatty meats. But some of the foods you should limit aren’t on the list of known “problems” and might surprise you.
Carmelized or buttered popcorn should be avoided. Photo by Shutterstock
Minced turkey meat
Used mostly for stuffing, ground beef, even when labeled as “lean,” still contains fat, warns Dr. Christine Rosenbloom, professor of nutrition at Georgia State University. Her tip: ground turkey breast meat can be a substitute for beef and pork, but watch the portion size. Choose meat, whether turkey or beef, that has less than 10% fat.
Added sugars
Table sugar, or high fructose corn syrup, is linked to lower HDL (“good”) cholesterol. The American Heart Association recommends no more than 100 calories (6 teaspoons) of added sugars per day for women and 150 calories (9 teaspoons) for men.
Mashed potatoes
The problem is not the potatoes, but the other ingredients. “Most mashed potatoes, especially at restaurants, include large portions of butter, cream, whole milk, or cream cheese, turning a perfectly healthy potato into a saturated fat bomb,” says nutritionist Marisa Moore. Order a plain baked potato and top it with veggies, salsa or low-fat sour cream.
Pizza
It’s delicious, but the cheese and meat toppings add a lot of fat. Eat only half a pizza, with little cheese, but with filling, fiber-rich vegetables.
Whole milk products
“Dairy products are rich in nutrients, loaded with calcium, protein, vitamins and minerals. But if you choose whole fats, you could be getting a high dose of saturated fat,” says nutrition consultant Elizabeth Ward. When you choose fat-free or low-fat, you get all the nutritional benefits without the extra calories or fat. If you like full-fat cheese, “portion control is the answer,” says Ward.
Coconut oil
Coconut, coconut oil, palm oil, palm kernel oil, and cocoa butter are plant foods that contain saturated fat. “Read the labels on these foods and enjoy them in small portions so they don’t sabotage your cholesterol,” says Washington University nutritionist Connie Diekman.
Popcornul
If it’s cooked with fat, it’s a problem. However, you can opt for simple popcorn, without butter, so you must avoid any toppings and always choose a smaller portion.
The way you prepare food can also affect your cholesterol levels.
Diekman shares three tips:
Avoid fried foods.
Remove excess fat from meat and poultry skin before cooking.
Use non-stick pans, cooking oil spray or small amounts of vegetable oil when preparing food.
Source: WebMd
2024-01-08 11:25:09
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