the list of foods to avoid that increase this type of fat

Cholesterol is a waxy, fat-like substance that the body requires for good health. However, its unhealthy levels can cause complications in the body.

Cholesterol in the blood is transported in lipoproteins, which can be low-density lipoproteins (LDL), commonly referred to as “bad” cholesterol, or high-density lipoproteins (HDL), also called “good” cholesterol.

High levels of LDL cholesterol cause plaque (fatty deposits) to build up in the blood vessels, which can lead to a heart attack, stroke or other health problems, explains the National Heart Lung and Blood Institute in the United States.

For its part, high levels of “good” cholesterol can reduce the risk of health problems, because it transports “bad” cholesterol and plaque accumulated in the arteries to the liver, so that it can be eliminated from the body. .

Unhealthy cholesterol levels are often caused by lifestyle habits, such as unbalanced eating patterns, in combination with genes inherited from parents and a lack of physical activity.

Some foods that should be avoided so that cholesterol levels do not rise are the following.

whole dairy

Whole milk is rich in saturated fat and therefore the recommendation is to replace it with semi-skimmed or skimmed milk products enriched with fat-soluble vitamins.. “Cheeses, especially those that have been cured such as gouda, emmental, parmesan and brie, tend to raise cholesterol levels more due to their high content of saturated fats,” says the Colombian League against Infarction and Hypertension, in his web page. The suggestion is to lean towards cheese light or skimmed and consume them in small quantities.

red meat

Beef and others such as lamb are rich in cholesterol and saturated fat. It is essential to choose meats with lean cuts, remove as much visible fat as possible and cook in the oven or steam to avoid adding oil to the preparations.

sausages

These products are usually high in salt and also have high proportions of saturated fat and cholesterol.. An article published on the Cuídate Plus portal indicates that these foods favor the reduction of “good” cholesterol levels, and the increase of total cholesterol in the blood and, as a consequence, their consumption increases the risk of developing heart-related diseases. .

Saturated fats

The intake of saturated fats increases bad cholesterol levels and increases the risk of cardiovascular diseases and problems, such as atherosclerosis, strokes or heart attacks, according to the Colombian League against Infarction and Hypertension. The foods that contain them are junk foods such as hamburgers, hot dogs; coconut oil, chocolate and egg yolk, among others.

ultra-processed

Ultra-processed and industrialized foods have High content of sugar and saturated and trans fats. “Diets with monounsaturated or polyunsaturated trans fatty acids are known to increase total cholesterol levels, especially LDL. But not only that, but they also reduce the good,” says a publication from the Better with Health portal, written by nutritionist María Patricia Pinero.