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Cholesterol is a fatty substance that is found in many foods. However, not all foods are good for your cholesterol levels. In this article, we will discuss the ten worst Filipino foods for cholesterol and how to avoid them. Find out which Filipino foods to avoid if you have high cholesterol. Learn how to make healthier choices and maintain a healthy diet while still enjoying the wonderful flavors of Filipino cuisine.
1. Processed meats
Processed meats such as hot dogs, bacon, and deli meats are a popular part of many diets. However, those with high cholesterol may be wondering how much of these processed meats they can safely consume.
The American Heart Association recommends limiting your intake of high-cholesterol foods, including processed meats. Eating too much-processed meat can lead to unhealthy levels of LDL cholesterol, which is the “bad” kind of cholesterol. You should watch your intake of processed meats and instead opt for healthier alternatives such as lean proteins, fish, nuts, and legumes.
It’s important to remember that all foods should be consumed in moderation. If you are looking to reduce your intake of processed meats, try cutting back gradually and replacing them with healthier choices.
Additionally, you should be sure to include plenty of fruits and vegetables in your diet for overall health. If you have any questions about how much-processed meat is safe for you to eat, speak with your doctor for personalized advice.
2. Red meat
Red meat is an important part of a healthy diet, providing essential nutrients and minerals. However, if you have high cholesterol, it can be difficult to know the right amount to eat. To ensure you’re getting the best of both worlds, it’s important to understand the recommended dietary guidelines for those with high cholesterol.
Eating lean cuts of red meat, such as sirloin, round steak, or tenderloin, is recommended for those with high cholesterol. Limiting your intake to 3-4 servings per week is also recommended.
Additionally, try to avoid processed meats such as bacon, sausage, and hot dogs. Instead, you can opt for leaner proteins such as skinless poultry, fish, or legumes. Eating fish twice a week is a great way to maintain good cholesterol levels while still enjoying the benefits of red meat. When choosing red meat, look for cuts that are low in fat and don’t contain added preservatives or sodium.
Additionally, try to prepare red meat without unhealthy cooking methods such as deep-frying or grilling in high heat. Lastly, don’t forget to balance out your diet with plenty of fresh fruits and vegetables for added nutrition and flavor!
By following these guidelines, you can enjoy red meat in moderation while still maintaining good cholesterol levels.
3. Cheese
Cheese is a food that has been around for centuries, and it can be a great part of a balanced diet. But if you have high cholesterol, it’s important to know how much cheese you should eat.
Eating too much cheese can raise your cholesterol levels, which can increase your risk for heart disease. The good news is that there are still ways to enjoy cheese without overdoing it.
The first step is to understand the recommended serving size for people with high cholesterol. For most people, this is two ounces of cheese per day. This amount provides the necessary nutrients without going overboard on saturated fat and cholesterol. When selecting cheese, reach for low-fat varieties like feta, cottage cheese, and part-skim mozzarella. These options provide the same great taste while offering a lower calorie and fat content.
As an alternative to consuming cheese, try adding herbs and spices to dishes that require cheesy flavor. Lastly, don’t forget to check food labels, as some products contain more than one type of cheese or additional additives that can increase the fat and cholesterol content.
By following these simple tips, you can continue to enjoy the classic flavor of cheese without compromising your health.
4. Egg yolk
Egg yolk is a nutrient-rich food that can be beneficial to people with high cholesterol, but it’s important to know how much to eat. The American Heart Association recommends limiting cholesterol intake to no more than 300 milligrams (mg) per day. One large egg yolk contains about 186 mg of cholesterol, so it’s important to pay attention to portion sizes when incorporating egg yolks into your diet.
Additionally, some of the fat in egg yolks is saturated, which is associated with an increased risk for cardiovascular disease. As such, it’s important to limit saturated fat from other sources, such as red meat and dairy, when choosing to include egg yolks in your diet. To help keep cholesterol levels under control, it’s best to eat no more than two egg yolks per day — or one whole egg — and focus on adding other healthy sources of protein, such as fish, poultry, nuts, and legumes.
Eating a balanced diet that includes a variety of nutrient-dense foods is the best way to ensure that you’re getting the vitamins and minerals your body needs.
5. Fish with high levels of mercury
Eating fish with high levels of mercury can be a health risk, especially if you have high cholesterol. Mercury consumption can increase your risk of heart disease, stroke, and other cardiovascular issues. However, it is important to note that not all fish contain the same levels of mercury, and some types of fish may be safer than others.
While you should limit your consumption of fish high in mercury, it is also important to ensure you are getting enough Omega-3 fatty acids and other beneficial nutrients found in fish. To help you decide how much fish is safe to eat if you have high cholesterol, it is best to speak with your healthcare provider. They can recommend which types of fish are lower in mercury and provide guidance on the amount that is safe for you to consume.
6. Shellfish
Shellfish can be a great source of protein and other essential nutrients, but it should be avoided if you have high cholesterol. Eating too much shellfish can cause your cholesterol levels to rise, which can lead to an increased risk of heart disease and stroke. The American Heart Association recommends limiting the intake of shellfish to no more than four ounces per week. That’s about two small servings a week. It’s important to remember that the recommended serving size for shellfish varies depending on the type and size of the seafood.
For example, a three-ounce portion of cooked shrimp is approximately equal to a one-ounce portion of cooked crab or lobster. When preparing shellfish at home, try to keep the portion sizes small and limit your intake to no more than two servings per week. If you’re eating out, ask for smaller portions and skip the extras such as sauces or butter. Choosing lower-fat cooking methods such as steaming and baking will also help to keep your cholesterol levels in check.
7. Sweets and dessert
Sweets and desserts are a type of food that should be avoided if you have high cholesterol. Consuming too much of these sugary, high-fat foods can lead to an increase in bad cholesterol, which can increase your risk of heart disease. It is important to consider portion sizes when eating sweets and desserts.
Generally, it is advisable to limit your intake to no more than two servings per week. When indulging in desserts, try to make healthy choices. For example, opt for low-fat frozen yogurt instead of ice cream, dark chocolate instead of milk chocolate, and baked goods with whole wheat flour instead of white flour.
Additionally, focus on the flavor and texture of your treats rather than the volume you eat. Instead of eating one big slice of cake, try having a few bites of a gourmet cupcake or a small piece of fudge. By being mindful of how much you consume and what you choose to eat, you can enjoy sweets and desserts without jeopardizing your cholesterol levels.
8. Vegetables that are high in stearic acids
If you are trying to lower your cholesterol levels, you should be aware of foods that contain high amounts of stearic acid. Stearic acid is a type of saturated fat, and having too much of it in your diet can raise cholesterol levels and increase your risk for heart disease.
Some vegetables, like potatoes and avocados, contain high levels of stearic acid, so it’s important to avoid these if you have high cholesterol. Other than potatoes and avocados, there are a few other vegetables to watch out for. These include sweet potatoes, mushrooms, and corn. All of these vegetables contain high levels of stearic acid, so try to limit your intake or replace them with other vegetables that have lower amounts of saturated fat.
Eating a balanced diet is the best way to keep your cholesterol levels in check. Be sure to include plenty of fiber-rich foods like beans, legumes, fruits, and whole grains. These foods can help reduce your cholesterol levels while also providing other essential nutrients. Don’t forget to include regular physical activity as well; this will help you maintain a healthy weight and reduce your risk for heart disease. Following these simple tips will help you manage your cholesterol levels and keep your heart healthy.
9. Dairy products that are high in saturated fat
If you have high cholesterol, it is important to pay attention to what you eat. Dairy products that are high in saturated fat should be avoided. This includes whole milk, butter, cream, ice cream, and cheese.
Eating these foods can increase your cholesterol levels and increase your risk of heart disease. Instead of these foods, opt for low-fat or non-fat varieties of dairy products. Non-dairy alternatives are also available, such as almond milk, oat milk, and coconut milk. Eating a diet that is high in fruits and vegetables and low in saturated fat can help lower your cholesterol levels. Additionally, exercising regularly and limiting your alcohol intake can also help maintain healthy cholesterol levels.
Taking steps to reduce your cholesterol levels can lower your risk of heart disease and other health problems.
10. Alcohol
If you have high cholesterol, then you should be aware that alcohol consumption can have a direct impact on your cholesterol levels. While moderate consumption of alcohol is generally considered to be safe, too much can lead to an increase in triglycerides and low-density lipoprotein (LDL), which are known as “bad” cholesterol. Therefore, if you’re looking to make positive changes to your cholesterol levels, it’s best to avoid or limit your alcohol intake.
As an alternative, you can opt for low-sugar mocktails or sparkling water with a splash of fruit juice. Not only will these drinks keep you hydrated and energized, but they also provide essential vitamins and minerals that can benefit your heart health. If you want to enjoy your favorite alcoholic drink in moderation, then consider limiting yourself to just a few drinks per week. This will help keep your cholesterol levels in check and ensure that you stay healthy for years to come.
Takeaway
These are some of the worst Filipino foods for cholesterol. If you want to avoid having high cholesterol levels, then you should avoid these foods.
In conclusion, understanding the impact of foods on high cholesterol levels is important in making informed dietary decisions. Filipino cuisine offers a wide variety of dishes that can be enjoyed without the worry of exacerbating cholesterol levels, as long as certain food items are avoided. While high cholesterol may seem daunting, with proper diet and exercise, it can be managed healthily and deliciously. Eating heart-healthy meals made from Filipino favorites like grilled fish, vegetable dishes, and lean meats can give one peace of mind when it comes to food choices.
Sources
- Worst Foods for High Cholesterol | Mass General Brigham
- 5 High Cholesterol Foods to Eat and Avoid – Cleveland Clinic
- 11 High Cholesterol Foods — Which to Eat, Which to Avoid – Healthline
- 4 foods not to eat if you have high cholesterol – Harvard Health
- Cholesterol – healthy eating tips – Better Health Channel
- High cholesterol foods: Foods to avoid and include – Medical News Today
- Foods to Eat and Avoid for High Cholesterol – WebMD
- A cardiologist shares 4 worst foods for high cholesterol – CNBC
- 11 High Cholesterol Foods that You Must Avoid – Panlasang Pinoy
- Best Foods to help Lower your Cholesterol – National Nutrition Council of the Philippines
- Heart Healthy Filipino Recipes | Philippine National Institutes of Health NHLBI
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