How to Manage High Cholesterol Through Diet

When it comes to elevated total cholesterol levels, diet plays a significant role — contributing up to 20% of the issue. Therefore, it's essential to be mindful of foods high in cholesterol and limit their consumption. One of the primary categories includes certain types of seafood such as fish roe, shrimp roe, crab roe, squid with eggs, and egg yolks.

Foods to Avoid with High Cholesterol

Another group of foods to avoid includes organ meats like brain, liver, sweetbreads, heart, and fatty cuts of meat. These animal-based products are naturally high in cholesterol and can significantly impact your blood lipid levels when consumed regularly.

Understanding the Impact of Red Meat

Additionally, red meats — such as pork, beef, and lamb — contain higher cholesterol levels compared to white meats like chicken or turkey. They also tend to have more saturated fats, which can further elevate LDL cholesterol levels. For a heart-healthy diet, it's advisable to replace red meat with leaner protein sources such as poultry or fatty fish like salmon and mackerel.

Cooking Methods Matter

Equally important is the way food is prepared. Deep-fried and greasy foods, especially those from fast-food outlets, should be avoided. These items are often cooked in reused oils that contain high levels of trans fats. Trans fats are particularly harmful as they raise bad LDL cholesterol while lowering good HDL cholesterol, further disrupting lipid metabolism.

To protect your cardiovascular health, opt for healthier cooking methods such as baking, grilling, steaming, or sautéing with minimal oil. Making small changes in your dietary habits can lead to significant improvements in cholesterol levels and overall heart health over time.