These four foods are safe for cholesterol when eaten the right way.
REPUBLIKA.CO.ID, JAKARTA — Have cholesterol High levels are associated with many health risks, including heart disease. Sufferers are often asked to avoid certain food groups.
If you’re trying to lower cholesterol, the American Heart Association (AHA) recommends focusing on two nutrients: saturated fat and trans fat. The AHA recommends keeping saturated fat intake to no more than six percent of total daily calories. Then only eat as little trans fat as possible
However, the AHA dietary recommendations don’t say you should avoid dietary cholesterol. There is not enough research evidence to support claims that dietary cholesterol raises levels of “bad” cholesterol.
The 2015-2020 Dietary Guidelines for Americans remove the recommendation that people limit their intake of dietary cholesterol to 300 milligrams per day. Here are four foods that might surprise you after learning that these foods are safe for managing cholesterol, as quoted from VerywellHealth, Saturday (24/9/2022).
Increasing evidence suggests that eggs may be part of a heart-healthy diet even in people at risk for cardiovascular disease.
According to a 2022 study, eating whole eggs in combination with a plant-based diet may be healthier than relying on egg substitutes. This is due to the positive effects on plasma lipids, antioxidant carotenoids, and choline.
Eating an egg breakfast was associated with higher HDL (“good”) cholesterol compared to eating an egg substitute. The researchers saw no difference in the participants’ LDL (“bad”) cholesterol, triglycerides, blood sugar (glucose), insulin, or blood pressure levels.
Several studies have found that eating cheese is associated with a lower risk of cardiovascular disease, including stroke. A 2017 study found that eating cheese instead of butter may have lowered LDL “bad” cholesterol, even though both foods are sources of saturated fat.
In moderation, counting a serving of cheese as a serving of milk can be part of a heart-healthy diet, especially if it’s lower in sodium (like mozzarella).
Studies have found that when people include appropriate portions of lean cuts of beef in their overall balanced diet, it doesn’t seem to have a negative effect on their heart health.
In a 2012 study, researchers found that people maintained healthy blood cholesterol levels when eating a diet rich in vegetables, fruits, whole grains, beans, and legumes, with lean beef as the main protein source. .
Although shrimp is high in cholesterol, it does not contain saturated fat, at least, when eaten plain. As long as they’re not fried or cooked in large amounts of butter, shrimp can be part of a heart-healthy diet.
In fact, the AHA includes shrimp as a food that people can include to support healthy cholesterol levels. Try making shrimp part of a balanced diet, such as stir-fry vegetables with lots of herbs and spices or with olive oil on a fresh salad.
Other Ways to Lower Cholesterol
Dietary changes are only one part of preventing high cholesterol or managing it. Doing physical activity, quitting smoking, and maintaining an optimal body weight are heart-healthy habits that can be pursued.