Hypercholesterolemia is influenced by our lifestyle and diet, and it can worsen if the diet is unsuitable. In this article, we will explain what cholesterol is and its role in the body, followed by a list of foods to avoid or limit if you have high cholesterol levels.
What is cholesterol?
Cholesterol is a lipid molecule produced by all animal organisms. In humans, it is mainly synthesized in the liver, transported through the bloodstream or brain, and utilized for the production of bile. Cholesterol in the blood is associated with lipoproteins, classified as HDL, LDL, and VLDL, representing high-density, low-density, and very-low-density lipoproteins, respectively.
Cholesterol is a vital molecule for humans, as it plays a foundational role in forming certain hormones and vitamin D. It is also the precursor of bile acids and contributes to the formation and repair of cellular membranes.
The cardiovascular risk is associated with LDL cholesterol, often referred to as "bad cholesterol." When oxidized, these proteins can form atheromatous plaques, leading to atherosclerosis, which can cause thrombosis and impaired blood circulation. On the other hand, HDL lipoproteins counteract LDL by transporting cholesterol molecules from the arteries back to the liver.
Where does cholesterol come from?
As mentioned earlier, cholesterol is a molecule produced by all animals. As a result, certain foods contain significant amounts of cholesterol. However, dietary cholesterol accounts for only a small portion of the cholesterol produced by the body.
In fact, the body synthesizes approximately 1 gram of cholesterol daily from carbohydrates. This process depends on an enzyme activated in the presence of insulin.
Therefore, if your cholesterol levels are imbalanced, maintaining a healthy and balanced diet, coupled with regular physical activity (over 150 minutes per week), is the best approach. Additionally, dietary supplements with active ingredients known to help regulate cholesterol, such as black garlic, olive leaves, or krill oil, can effectively accelerate the regulation process.
+ Ultra-concentrated black garlic extract (ABG 25) standardized to 0.5 mg of S-allyl-cysteine: helps maintain healthy heart function, cholesterol, and homocysteine levels. + Olive polyphenols, including hydroxytyrosol (from the fruit) and oleuropein (from the leaves), support stable cholesterol levels, healthy blood circulation, and vascular pressure. + 60-capsule bottle. Lasts 1 to 2 months (1 or 2 capsules per day). Vegan. Free of excipients.
Which Foods Should You Avoid to Manage Cholesterol?
Certain foods and drinks are best avoided when managing cholesterol. Here are the main ones:
1 - Refined Sugars
As mentioned earlier, cholesterol production is influenced by insulin levels. Consuming too many refined sugars can raise blood sugar levels and insulin production, which are linked to increased cholesterol levels. Therefore, these foods should be avoided for cholesterol management. Alcohol should also be limited since it raises blood sugar levels and can contribute to the issue.
2 - Refined Carbohydrates
Foods made from refined grains or flours often have a high glycemic index. Elevated blood sugar levels trigger increased insulin production, which activates enzymes responsible for endogenous cholesterol production. Opting for whole grains is a healthier choice.
3 - Coffee and Caffeine
Caffeine has been linked to increased levels of serum cortisol, a steroid hormone derived from cholesterol. While the evidence is mixed, overconsumption of coffee is generally discouraged. It is advisable to limit coffee intake to no more than three cups per day, preferably in the morning.
4 - Dairy Products
Dairy products, especially those made with whole milk, contain significant amounts of animal fats and cholesterol. They also have a high insulin index, meaning they can stimulate insulin production even in the absence of high blood sugar levels. Low-fat dairy products, however, often contain added sugars, which contribute to the same issues.
If your cholesterol levels are high, it’s better to limit cheese consumption, especially full-fat cheeses, as they are rich in cholesterol. Replacing them with low-fat cheeses can be an alternative, but even these have a high insulin index. As such, cheese consumption overall should be moderated.
5 - Animal Fats and Trans Fats
Foods to avoid if you have hypercholesterolemia include those high in fats such as butter, lard, and cream, as well as trans fats from vegetable oils like palm oil and coconut oil. These products are rich in fats and cholesterol.
These high-calorie foods, when consumed excessively, can contribute to weight gain, which is an additional cardiovascular risk factor, especially when combined with elevated cholesterol levels.
6 - Fatty Meats
If you have high cholesterol, it is advisable to limit foods like processed meats, particularly fatty products, and opt for options that remove visible fats, such as dry-cured ham. Many of these foods are also not recommended if you have prostate issues. Instead, choose a healthy diet with fruits, vegetables, and fatty fish, which are better for prostate health.
7 - Eggs
Eggs, particularly the yolk, contain a significant amount of cholesterol. If you have high cholesterol, it is recommended to limit the number of eggs consumed weekly, as well as products containing eggs, such as pastries. Indeed, pastries and baked goods are made with high-glycemic index flours, which can increase bad cholesterol levels.
However, eggs should not be completely eliminated if you have high cholesterol; they should simply be consumed in moderation. As highlighted throughout this article, there are various dietary solutions to address a cholesterol imbalance.
References :
- https://medlineplus.gov/cholesterol.html
- https://fr.wikipedia.org/wiki/Lipoprot%C3%A9ine_de_basse_densit%C3%A9
- https://www.hopkinsmedicine.org/health/conditions-and-diseases/high-cholesterol/cholesterol-in-the-blood
- Petra Zubin Maslov, Joseph A Hill , Thomas F Lüscher , Jagat Narula - High-sugar feeding and increasing cholesterol levels in infants - Eur Heart J - 2021 Mar 21 ; 42(12):1132-1135. https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/cholesterol/art-20045192
- Jane V Higdon, Balz Frei - Coffee and health: a review of recent human research - Crit Rev Food Sci Nutr - 2006 ; 46(2): 101-23.
- Masood Sadiq Butt, M Tauseef Sultan - Coffee and its consumption: benefits and risks - Crit Rev Food Sci Nutr - 2011 Apr ; 51(4):363-73.
- Christopher N Blesso, Maria Luz Fernandez - Dietary Cholesterol, Serum Lipids, and Heart Disease: Are Eggs Working for or Against You ? - Nutrients - 2018 Mar 29 ; 10(4) 426.
- Robert S Rosenson, Wen-Liang Song - Egg yolk, source of bad cholesterol and good lipids ? - Am J Clin Nutr - 2019 Sep 1 ; 110(3): 548-549.