Introduction
Eating healthy is essential for maintaining a healthy lifestyle, but it can be difficult to know which foods are good for you and which ones are bad. Unfortunately, some of the worst eating habits can be the ones that are the most secretive. Dietitians have identified five of the worst eating habits that can be secretly raising your cholesterol levels. From processed foods to sugary drinks, these habits can have a negative impact on your health. Read on to learn more about the five worst eating habits and how to avoid them.
5 Worst Eating Habits Secretly Raising Your Cholesterol, Say Dietitians — Eat This Not That
If you’re trying to keep your cholesterol levels in check, it’s important to be aware of the eating habits that could be secretly raising your cholesterol. Dietitians say that there are certain foods and habits that can have a negative impact on your cholesterol levels, and it’s important to be aware of them so you can make healthier choices.
1. Eating Too Much Red Meat
Red meat is high in saturated fat, which can raise your cholesterol levels. Dietitians recommend limiting your intake of red meat to no more than two servings per week. Instead, opt for leaner proteins like fish, poultry, and plant-based proteins.
2. Eating Too Much Processed Food
Processed foods are often high in unhealthy fats, sodium, and sugar, which can all contribute to higher cholesterol levels. Dietitians recommend avoiding processed foods as much as possible and opting for fresh, whole foods instead.
3. Eating Too Much Refined Carbohydrates
Refined carbohydrates, such as white bread, white rice, and pasta, can raise your cholesterol levels. Dietitians recommend limiting your intake of refined carbohydrates and opting for whole grain alternatives instead.
4. Eating Too Much Trans Fat
Trans fats are found in many processed and fried foods, and they can raise your cholesterol levels. Dietitians recommend avoiding trans fats as much as possible and opting for healthier fats, such as olive oil and avocado.
5. Eating Too Much Sugar
Eating too much sugar can raise your cholesterol levels. Dietitians recommend limiting your intake of added sugars and opting for natural sweeteners, such as honey and maple syrup, instead.
By being aware of the eating habits that can raise your cholesterol levels, you can make healthier choices and keep your cholesterol levels in check. Talk to your doctor or dietitian if you have any questions or concerns about your cholesterol levels.
No one wants to hear from their doctor that they have high cholesterol, but unfortunately, this is a common issue in the United States. While a healthy amount of cholesterol is needed in the body for creating cells, having too much of it can lead to blood clots in your arteries, which may ultimately lead to stroke or heart disease for some.
So what causes high cholesterol, and how can we lower it? There are many factors contributing to a spike in cholesterol levels, including smoking, carrying extra weight, lack of exercise, and poor diet.
To learn more about the ways a poor diet can increase cholesterol levels, we talked with a few expert dietitians about the eating habits secretly increasing your levels. Read on, and for more healthy eating tips, check out Best Breakfast Habits for High Blood Pressure.
A diet higher in red meat has been known to increase the risk of high cholesterol. This is due mainly to its saturated fat content.
“Heart disease and obesity are the main diseases associated with a diet high in red meat. This is because of the meat’s high saturated fat content, which leads to an increase in cholesterol and artery blockages along with triglycerides. Cutting out or significantly reducing saturated fat in your diet is one change that can help to improve heart health,” says Trista Best, MPH, RD, LD at Balance One Supplements.
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Many people may not realize this, but crash dieting or other unhealthy dieting can actually cause issues with your health and cholesterol levels.
“One lesser know habit that is known to impact cholesterol is weight cycling. Specifically, weight cycling (also known as yo-yo dieting) has been associated with lower HDL (the ‘good’ cholesterol) and higher LDL (the ‘bad’ cholesterol.) It should be considered that any extreme methods to lose weight might be more detrimental for cholesterol than actually staying at a weight that is higher (and perhaps) more comfortable for anyone’s body. What can we do instead? Combat systemic weight stigma and discourage restrictive dieting,” says Rachel Fine, RDN and founder of To The Pointe Nutrition.
Fried foods are delicious, and oftentimes pulling into the drive-thru for a fast-food lunch is one of the more convenient options out there. However, it may be negatively impacting your cholesterol.
“It is important to avoid or limit fried foods. These foods are high-cholesterol items and should be avoided whenever possible, especially because the hydrogenated oil used for frying these foods contains bad fats that tend to raise bad (LDL) cholesterol in the body,” says Beth Hawkes, RDN, a registered dietitian and owner of Nurse Code.
If you’re someone watching your cholesterol, you may want to lower your added sugar intake. But regardless of your cholesterol levels, most Americans are eating too much added sugar on a daily basis.
“It is also important to limit sugary treats. Ice creams and baked goodies, such as cakes, pastries, and cookies, contain added sugars, and there is a link between added sugars and increased LDL (bad cholesterol). Added sugars also decrease the level of HDL (good cholesterol) and increase triglycerides in your body. These sugary treats, along with soft drinks and canned juices, are also associated with weight gain, which can eventually spike the cholesterol levels in your body,” says Hawkes.
Lastly, if you can avoid or limit your consumption of pre-packaged foods, you may be able to help manage your cholesterol levels.
“These foods can raise cholesterol because these foods have little fiber in them, often contain a highly saturated (and environmentally detrimental fat) palm oil (or derivative), and contain few healthful nutrients, making them inflammatory and likely to increase cholesterol,” says Dana Ellis Hunnes, PhD, MPH, RD a registered dietitian and author of Recipe for Survival.