In the body, cholesterol is a naturally occurring fatty, waxy molecule that is crucial for the development of hormones, tissues, and organs. A certain amount of cholesterol must be present in the blood. The liver produces the majority of the cholesterol in the body, while some is obtained through meals. This, however, represents a very minor portion of total cholesterol levels. An excessive amount of cholesterol in the blood is mostly caused by a diet heavy in saturated fat, which the body uses to manufacture cholesterol.
Different kinds of cholesterol exist. Because fats do not breakdown in blood, they bind to protein molecules to be transported. ‘Lipoproteins’ are the name given to these protein-fat combination molecules. There are mostly two kinds:
High density lipoprotein, or HDL, is 1.
Low density lipoprotein, or LDL,
Extra cholesterol is transported by HDL back to the liver for excretion. The term “good” cholesterol is used frequently.
LDL is referred described as “bad” cholesterol since it can contribute to the fatty deposits that clog arteries.
Both forms of cholesterol should be present in desired amounts to help prevent heart disease.
What foods, then, contain the proper cholesterol? How can we determine what we are eating?
So called: ‘Low Cholesterol Foods’
When shopping, even if an item claims to be low in cholesterol, you should still read the nutrition label. If it has a lot of saturated fat, your LDL (“bad”) cholesterol may increase. Check the serving size as well. It might not be as big as you think, and eating too much will cause you to have more cholesterol than you thought.
Thai Food
Yes, Thais are slimmer than Westerners because they consume significantly more fish and veggies, but the majority of it is fried. Thai food is flavorful and spicy, but if you don’t choose wisely, it could elevate your cholesterol. The key component? Chicken soup Tom Kha Gai contains coconut milk. Gatee (sauces), which are heavy in saturated fat, smoothen curries. Look for stir-fries and noodle meals on the menu instead, and request to have your dinner steamed or prepared with vegetable oil. Pick chicken over beef, add more vegetables, and eat your takeout guilt-free.
Granola
Do you automatically think of “health food” when you hear the word “granola”? That chewy, crunchy goodness frequently contains a substantial amount of saturated fat. Even some “low-fat” granola brands can have more saturated fat than certain other cereal varieties. Consume granola that has at least 20% of the daily necessary amount of fiber and is sweetened only with dried fruit, honey, or maple syrup.
Shrimp
You’ve likely heard that fish is a healthy option if you’re controlling your cholesterol. Although shrimp is an exception, that is true. Even when prepared without fat, one serving still contains roughly 190 milligrams of cholesterol. The American Heart Association advises keeping your daily cholesterol intake under 300 milligrams, or 200 milligrams if you have heart disease or high cholesterol. Instead, try the scallops. They have a fraction of the cholesterol that shrimp do.
Wheat tortillas
You must start with the base in order to construct a superior taco. Even whole wheat flour tortillas may seem like the finest option, but they’re not. Compared to corn tortillas, they contain more saturated fat. (Supposing, of course, that you don’t fry your corn tortillas in oil.) Start with a corn tortilla (make sure it wasn’t manufactured with fat by reading the label) and top with grilled chicken, ripe tomatoes, and chopped lettuce for a healthy meal.
Offal (livers kidneys etc.)
In the restaurant industry, “nose to tail” eating may be popular, but it may cause your cholesterol to rise. The cholesterol content of organ meats like liver, kidneys, and sweetbreads is higher than that of other meat cuts. Although there are other foods that don’t come from organs that also include iron, beef liver has a high iron content. It’s acceptable to eat a 3-ounce serving once each month.
Margarine
It can be difficult to decide between butter and margarine. Both contain saturated fats and ought to be consumed in moderation.
Due to the fact that margarine is manufactured from vegetable oils, it contains polyunsaturated and monounsaturated fats, which are considered “good” fats. These fats assist in lowering “bad” cholesterol (LDL). Choose soft tub margarine rather than the stick version if you’re using it. Trans-fat content is lower in tub variations. Read the nutrition label and choose one that has no trans-fat and few saturated fats.
In contrast, butter has higher saturated fat because it is made from animal fat.
Pasta
You know how the Mediterranean diet is supposed to help decrease cholesterol? And it is, provided that you choose well. Consider linguine with clams instead of lasagna and marinara or marsala instead of meatballs. But keep in mind that when designing a healthy diet, there are other factors to consider besides cholesterol. Even yet, pasta has a lot of calories and carbs. Therefore, even though you are not need to go without, keep in mind to eat only a moderate amount.
Booster Bars
Energy bars must be a decent option since they are advertised for athletes. Maybe. Look at the nutrition facts. The amount of saturated fat in some foods may surprise you. Watch out for products that include tropical oils that add saturated fat, such as palm and palm kernel oils.
Ghee
If you avoid the ghee, Indian food can be a good option. Describe ghee. Since it is clarified butter, it contains cholesterol and saturated fats. The amount? 33 milligrams of cholesterol, or 11% of the daily recommended value, are present in one tablespoon of ghee. Ghee is a common ingredient in Indian cuisine, so if you’re dining out, ask your server how much is in your dish, and if you’re cooking at home, make sure the recipe is suitable for your diet.
Duck
Duck should be a healthy low-cholesterol option if chicken and turkey are, too, right? Not so. Compared to chicken and turkey, duck and goose both have greater cholesterol levels. Even with the skin removed, roasted duck or goose contains roughly 128 mg of cholesterol per cup. Turkey is an even better option with only 93 milligrams of cholesterol, while the same piece of chicken has only 113 milligrams.
Dairy Products.
How many times did your mother remind you to drink all of your milk because it was healthy? They are correct: Dairy aids in your absorption of calcium and vitamin D. Simply search for low-fat and fat-free varieties, which provide the nutrients without adding as much cholesterol. To further reduce the saturated fat and cholesterol in dishes, you can substitute yogurt for sour cream.
You can get a health check at any clinic in Thailand for Cholesterol for less than 1,000 THB ($33) or you can just carry on ignoring the signs at your peril, and just know that it is around 10,000 USD for basic heart attack treatment in a Thai Hospital.
So, is it time to have an insurance check?
