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Think having high cholesterol levels means saying goodbye to your favorite comfort foods, adios to Mexican fare, and ciao to Italian cuisine? With some smart ingredient swaps, you can still enjoy many of your favorites.
Eating foods with dietary cholesterol has a modest effect on the amount of cholesterol in your blood, but saturated fat significantly raises levels of LDL (aka low-density lipoprotein or “bad” cholesterol). Saturated fat is found predominantly in foods made from animal products like meat, lard, cheese, butter, and other full-fat dairy products. Foods made with refined carbohydrates (like white flours, breads, and pasta), while not always high in saturated fat, can also contribute to the risk of heart disease. Here are eight ways to keep classic dishes on your menu while being mindful of saturated fat, refined carbs, and cholesterol.
Sources: Harvard Health Publishing. Cholesterol a... + 2
- Harvard Health Publishing. Cholesterol and heart disease: The role of diet. November 15, 2021.
- Jones ML, Martoni CJ, Parent M, Prakash S. Cholesterol-lowering efficacy of a microencapsulated bile salt hydrolase-active Lactobacillus reuteri NCIMB 30242 yoghurt formulation in hypercholesterolaemic adults. Br J Nutr. 2012;107(10):1505-1513.
- Kiessling G, Schneider J, Jahreis G. Long-term consumption of fermented dairy products over 6 months increases HDL cholesterol. Eur J Clin Nutr. 2002;56(9):843-849.
