6 Foods To Avoid Completely To Lower Cholesterol Naturally

High cholesterol accumulates unnoticed in the body, and years later, has been known to raise the risk of heart disease and stroke. Therefore, when it comes to heart health, diet is a crucial factor. Although medication might be necessary, most individuals are able to control their cholesterol levels naturally with diet and lifestyle modifications. One of the easier first steps is eliminating foods that increase bad cholesterol. 

So, the editorial team of Onlymyhealth reached out to Dr Bhumesh Tyagi, Consultant, General Medicine and Physician, Shardacare, Health City, Noida, and he the foods you should avoid to promote a healthier heart. These include:

1. Trans Fats and Processed Foods

Trans fats are among the biggest offenders when it comes to increasing LDL (bad cholesterol) and decreasing HDL (good cholesterol). They're usually contained in packaged snacks, frozen pizzas, margarine, fried fast food, and baked foods such as cookies and pastries. These fats cause inflammation and clog the arteries in the long term.

Healthy substitute: Dr Tyagi recommends to opt for fresh, homemade foods or products prepared using better oils such as olive or avocado oil.

Also Read: 5 Drinks to Lower Cholesterol Levels Naturally

2. Red and Processed Meats

Sausages, bacon, ham, and red meat's fatty portions are laden with saturated fats that increase LDL levels. Substantive intake of these meats is associated with greater risks of heart disease.

Healthy subsiitute: Choose lean protein sources like chicken breast, fish with a lot of omega-3 fatty acids, beans, lentils, or tofu.

3. Full-Fat Milk Products

Cheese, butter, cream, milk, and ghee are full of saturated fats. These may lead to the development of plaque in the arteries and raise cholesterol levels in the long run.

Healthy substitute: Choose low-fat or plant-based versions like almond milk, oat milk, or sugar-free yoghurt.

4. Fried and Fast Foods

Fried foods are usually prepared using unhealthy oils which are used several times in a row, hence containing high amounts of trans fats and cholesterol-raising substances. Burgers, fries, fried chicken, and chips are typical examples.

Healthy substitute: Bake, grill, or air-fry your favorite foods rather than deep-frying.

Also Read: Managing Cholesterol: Here're The Ayurvedic Remedies You Can Try

5. Refined Carbohydrates and Sugary Foods

White bread, cereals, pastries, sodas, and candies do not necessarily have cholesterol in them, but they can cause your liver to produce more. Consuming too much sugar is also associated with obesity and diabetes, both of which can complicate cholesterol.

Healthy substitute: Opt for whole grains such as oats, brown rice, quinoa, and naturally sweet fruits.

6. Shellfish and Organ Meats (in excess)

Though nutritious, shellfish and organ meats are often high in dietary cholesterol. Occasional consumption is okay for most people, but regular use can increase cholesterol levels for those who are already at risk.

Healthy substitute: Reserve these foods as the occasional treat and emphasize more heart-healthy proteins.

Bottomline

Reducing cholesterol naturally is not about drastically limiting your diet, it's about making better decisions. Reducing trans fats, saturated fats, and refined carbohydrates while increasing fiber, lean protein, and healthy fats can go a long way in keeping your heart healthy. Small steps over time can create lasting changes.