7 ways to eat to control cholesterol

People with high blood fat should eat less foods rich in saturated fat such as cakes and ice cream; prioritize fresh fruit and lean meat to limit total cholesterol intake.

Foods high in cholesterol tend to be high in saturated fat and other unhealthy fats, so people with high cholesterol should limit their intake in their diet.

In addition to fast foods like french fries and fried chicken, many animal-based foods like meat and dairy also contain saturated fat. Eating too much of it can increase your bad LDL cholesterol levels.

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

Balance cholesterol levels when eating eggs

Eggs provide protein, carotene, vitamin D, B12, selenium, choline, and cholesterol. Most of the cholesterol in eggs is found in the yolk. Although eggs are high in cholesterol, they do not raise cholesterol to harmful levels. Saturated fat, found in red meat and some oils, is a common culprit.

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 whole-fat dairy.

For example, if you have eaten eggs, you should avoid cheese sandwiches and sausages for breakfast; eat fried chicken with salad instead of french fries...

Dessert with fresh fruit instead of ice cream

A cup of ice cream has more fat than a hamburger and almost twice the saturated fat of a frosted doughnut. Instead, choose a cup of fresh fruit for dessert. It's low in calories and high in fiber, vitamins, and nutrients your body needs, making it a good choice for people who are trying to lower their cholesterol.

People with high cholesterol should prioritize fresh fruits and vegetables instead of foods rich in saturated fat such as french fries, hamburgers... Photo: Freepik — People with high cholesterol should prioritize fresh fruits and vegetables instead of foods rich in saturated fat such as french fries, hamburgers... Photo: *Freepik*

Choose lean beef

The American Heart Association recommends that a person keep saturated fat intake at 11-13 grams per day.

A 113g beef rib contains a large amount of saturated fat, exceeding the recommended intake. Tenderloin, ribs, and rump are healthier cuts of meat because they are lower in saturated fat.

Limit alcohol

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

Remove the chicken skin.

Chicken is low in fat, but the way it is prepared and the ingredients chosen can increase cholesterol. For example, a skin-on chicken thigh has more fat and saturated fat than a hamburger. Deep-fried chicken with skin on has even more cholesterol.

Dark poultry meat has more fat than white meat. Therefore, people with high blood fat should consider before buying and processing.

Limit eating animal liver

Liver contains a lot of iron, which is beneficial for blood cells, but it also has a high cholesterol content, which contributes to increased blood fat. People who do not have high blood fat can eat animal liver 2-3 times a week, about 20-40g per meal. Patients should only eat 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 preparation of many baked or fried foods such as cookies, cakes, chips, crackers... All of them are not good for people with high cholesterol levels.

Bao Bao (According to Everyday Health )

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