7 ways to control cholesterol through diet.

People with high blood cholesterol should eat fewer foods high in saturated fat, such as cakes and ice cream; they should prioritize fresh fruits and lean meats to limit their total cholesterol intake.

Foods high in cholesterol tend to contain high amounts of saturated fat and other unhealthy fats. Therefore, people with high cholesterol need to limit their consumption in their diet.

Besides fast food like french fries and fried chicken, many animal-derived foods such as meat and dairy also contain saturated fat. Eating too much of them can increase levels of bad LDL cholesterol.

Here's how to limit your cholesterol intake to maintain better cardiovascular health.

Balancing cholesterol levels when eating eggs

Eggs provide protein, carotenoids, vitamin D, B12, selenium, choline, and cholesterol. Most of the cholesterol in eggs is in the yolk. Although eggs are high in cholesterol, they don't raise cholesterol to harmful levels. Saturated fats found in red meat and some oils are a common cause.

According to the American Heart Association, people with high cholesterol can eat eggs as long as they don't get cholesterol from other sources such as fatty meats, skin, and full-fat dairy.

For example, if you've already eaten eggs, you should avoid cheeseburgers and sausages for breakfast; eat fried chicken with salad instead of french fries...

Have fresh fruit for dessert instead of ice cream.

A cup of ice cream has more fat than a hamburger and nearly twice the amount of saturated fat in a donut topped with sugary frosting. Instead, opt for a cup of fresh fruit for dessert. They are lower in calories, higher in fiber, vitamins, and essential nutrients, making them suitable for those looking to lower their cholesterol levels.

People with high cholesterol should prioritize fresh fruits and vegetables over foods high in saturated fat such as french fries and hamburgers. (Image: Freepik )

Choose lean beef.

The American Heart Association recommends that individuals maintain their saturated fat intake at 11-13 grams per day.

A 113g piece of beef rib contains a large amount of saturated fat, exceeding the recommended daily intake. Tenderloin, ribeye, or rump cuts are healthier options as they contain less saturated fat.

Limit alcohol consumption.

Drinking too much alcohol can increase triglyceride levels in the blood, leading to cardiovascular disease. Alcoholics are at a higher risk of high blood pressure, stroke, and heart failure. Men should not drink more than two glasses, and women should only drink one glass of alcohol per day.

Remove the chicken skin.

Although chicken meat is low in fat, the way it's prepared and the choice of ingredients can increase cholesterol levels. For example, a whole chicken thigh with skin on has more fat and saturated fat than a hamburger. Deep-fried chicken with skin on has even more cholesterol.

Dark-colored poultry meat contains more fat than white meat. Therefore, people with high cholesterol should consider this before purchasing and preparing it.

Limit your consumption of animal liver.

Liver is rich in iron, which is beneficial for blood cells, but it also has a high cholesterol content, contributing to increased blood lipid levels. People without high blood lipid levels can eat animal liver 2-3 times a week, about 20-40g per serving. Patients should only eat it less than twice a week.

Choose healthy snacks.

Trans fats in some foods can raise cholesterol. These fats are the result of adding hydrogen to vegetable oils. They are then used in the processing of many baked goods or fried foods such as cookies, cakes, potato chips, crackers, etc. All of them are not good for people with high cholesterol levels.

Bao Bao (According to Everyday Health )

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