The elevated cholesterol levels in blood have become a major public health issue that often goes unnoticed. Every year, more people die from cardiovascular diseases than from any other cause, as noted by the Pan American Health Organization.   

What is cholesterol?

Cholesterol is a waxy substance found in our blood that plays a role in the production of cell membranes, hormones, vitamin D, and other substances that assist in digestion. However, excess cholesterol, combined with other substances, causes plaque buildup in the arteries, narrowing them and increasing the likelihood of suffering a heart attack or stroke.

Do you need to lower your bad cholesterol? Learn more. 

How many types of cholesterol are there?

Cholesterol is divided into three types:

• Good cholesterol (HDL)

High-density lipoproteins collect excess cholesterol in the blood and transport it back to the liver, where it is broken down and removed from the body.

• Bad cholesterol (LDL)

Low-density lipoproteins adhere to the walls of blood vessels, generating resistance to blood flow.

• Very low-density lipoprotein (VLDL or Non-HDL)

Very low-density lipoproteins are responsible for transporting triglycerides and LDL cholesterol. It’s worth mentioning that non-HDL cholesterol is also classified as bad cholesterol.

Risk factors

Among the main factors that can increase the risk of having elevated cholesterol levels are:

• Sedentary lifestyle

The lack of exercise reduces the levels of HDL cholesterol.

• Overweight

Excess weight contributes to the reduction of HDL cholesterol, and the increase of LDL cholesterol and triglycerides.

• Unhealthy diet

A low intake of fruits and vegetables combined with excessive consumption of salt, sugars, and fats raises cholesterol levels in the blood.

Learn more about diet and treatment for high cholesterol (LDL) here.

Prevent high cholesterol from harming your heart

Undoubtedly, reducing cholesterol levels requires a change in our lifestyle: engaging in physical exercise, losing weight, and maintaining a healthy diet are some changes that can help combat this condition.

Maintaining a healthy diet is essential when trying to reduce cholesterol levels, so here we tell you which foods you should avoid if you have high cholesterol.

Types of foods to avoid if you have high cholesterol

According to specialists from the section Kiwi Te Cuida, these are the five types of foods you should avoid if you have high cholesterol:

1. Alcohol
Excessive alcohol consumption translates to an increase in fat in the blood, therefore, it is recommended to reduce or eliminate alcohol consumption.

2. Red meats and organ meats
Cholesterol is found in animal-derived products, so it is recommended to limit foods high in cholesterol such as fatty meats and organ meats like tripe, liver, kidneys, etc.

3. Whole dairy products
Whole dairy products have a high saturated fat content, so it is recommended to prefer low-fat dairy products.

4. Saturated fats
Excessive consumption of saturated fats can result in increased cholesterol levels, therefore, it is recommended to avoid coconut oils, palm oils, and partially hydrogenated oils.

5. Processed foods
Trans fats or partially hydrogenated fats are found in processed foods such as bread, cookies, cakes, fried foods, flour tortillas or vegetable shortening, so it is recommended to avoid these types of foods.

While it is recommended to consume foods in their natural state and avoid these five types of foods to try to reduce cholesterol levels in the blood, it is also important to foster the habit of reading labels to choose those products that contain low fat or limited saturated fat content over highly processed products.

Maintaining a healthy diet is much easier than you think; it’s just a matter of habit. The specialists from Kiwi Te Cuida have gathered four low-fat recipes that are practical, economical, and very simple for you to start eating healthily. Choose between a delicious lentil salad, a delicious zucchini soup with poblano chili, a succulent lemon-wrapped fish, or a healthy sweet capirotada. What are you waiting for to start eating healthy?