Elevated cholesterol levels mean there’s an excess of the fatty substance in your bloodstream, which can lead to arterial blockages over time
Brits who love tucking into a hearty full English breakfast are being cautioned about two popular ingredients that could spell trouble for anyone battling high cholesterol. When cholesterol levels soar, it means there’s too much of the waxy substance circulating in your blood, potentially causing your arteries to become clogged over time.
Sometimes, these dangerous deposits can dislodge and trigger a stroke or heart attack if they travel to the brain or heart. That’s why it’s vital to keep cholesterol within safe limits, which typically requires careful attention to what you eat, as some foods are infamous for sending cholesterol levels through the roof.
Saturated fats are especially dangerous in this respect, leading health experts to advise cutting back on them, particularly for people already struggling with elevated cholesterol, reports Surrey Live.
But which foods should you steer clear of? Countless products are packed with saturated fat, especially those that come from animals, such as meat, butter, and dairy items.
Harvard Health specialists have identified the main culprits for pushing up low-density lipoprotein (LDL) cholesterol – dubbed “bad” cholesterol. They revealed: “What are the worst foods for high cholesterol? Red meat, fried foods, and baked goods are notorious for raising levels of low-density lipoprotein (LDL) cholesterol, the sticky kind that builds up in artery walls.”
They added: “It’s the foods that are high in saturated fat that you need to worry about, because they can raise your cholesterol levels and make you gain weight.” With this in mind, they’ve singled out two particular foods regularly found on a British breakfast plate – sausages and bacon.
These were flagged up as part of an article entitled “four foods not to eat if you have high cholesterol”. “Hot dogs, sausage, and bacon use the fattiest cuts of red meat, and therefore tend to be high in cholesterol and saturated fat,” the health specialists declared.
“Bacon and sausage made with turkey or chicken might seem healthier, and they are somewhat lower in cholesterol than the red meat versions, but they’re not cholesterol-free.”
Red meat and sauturated fat levels
They also urged caution with red meats such as beef, pork, and lamb owing to their saturated fat levels. The expert advice doesn’t recommend cutting out meat completely but rather eating it sparingly. They said: “You don’t have to avoid meat entirely, just eat it only on occasion.
“Limit yourself to the recommended three-ounce portion size and stick to leaner cuts like sirloin, pork loin, or fillet mignon.” Highlighting better protein alternatives, Harvard Health suggested: “Better yet, replace meat with proteins that are lower in saturated fat and cholesterol, like skinless chicken or turkey breast, fish, and beans.”
Fried delights like chicken wings, mozzarella sticks, and onion rings, as well as baked treats such as cookies, cakes, and pastries, have also been flagged as foods to curb. The NHS similarly advises reducing intake of certain grub including meat pies, sausages, fatty meats, butter, lard, ghee, cream, hard cheese like cheddar, cakes, biscuits, and food containing coconut or palm oil.
The health service offers a handy guide for keeping cholesterol levels in check:
- otal cholesterol should be below 5mmol/L
- High-density lipoprotein cholesterol should be above 1.0mmol/L for men or above 1.2mmol/L for women
- Non-high-density lipoprotein cholesterol should be below 4mmol/L
If you’re worried about your cholesterol levels, it’s advised to have a chat with your GP.