What foods cause high cholesterol
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Summary
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Some studies suggest that foods high in unsaturated fats, plant sterols, and soluble fiber can reduce LDL cholesterol, while other studies indicate that unfiltered coffee and a ketogenic LCHF diet may increase LDL cholesterol.
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Foods That Cause High Cholesterol
Understanding which foods contribute to high cholesterol is crucial for managing cardiovascular health. This article synthesizes findings from multiple research studies to identify key dietary factors that influence cholesterol levels.
Saturated Fat and High-Fat Foods
High-Fat Cheese and Meat
Diets high in saturated fats, such as those containing high-fat cheese and meat, have been shown to impact cholesterol levels. A study involving overweight postmenopausal women found that both high-cheese and high-meat diets increased high-density lipoprotein (HDL) cholesterol but did not significantly affect low-density lipoprotein (LDL) cholesterol compared to a low-fat, high-carbohydrate diet. However, these diets did increase fecal fat and bile acid excretion, which could have other health implications.
Ketogenic Low-Carbohydrate High-Fat Diets
Ketogenic diets, which are high in fats and low in carbohydrates, have been found to significantly increase LDL cholesterol levels. A study on healthy, young, normal-weight women showed that a ketogenic low-carbohydrate high-fat (LCHF) diet increased LDL cholesterol, including both small, dense LDL and large, buoyant LDL, which are associated with higher cardiovascular risk.
Foods High in Unsaturated Fats
Monounsaturated Fatty Acids (MUFAs)
Diets rich in monounsaturated fatty acids (MUFAs), such as those containing olive oil, peanut oil, and peanuts, have been shown to lower both total cholesterol and LDL cholesterol levels. These diets also do not lower HDL cholesterol, making them a preferable option for reducing cardiovascular disease risk compared to low-fat diets.
Plant-Based Foods
High-Fiber and Whole Grains
Foods high in soluble fiber, such as oats, barley, and psyllium, have been shown to cause moderate reductions in LDL cholesterol. Plant-based diets that are high in vegetables, fruits, legumes, and whole grains also lead to significant improvements in total and LDL cholesterol levels . These diets are inherently low in saturated fats and cholesterol, contributing to their beneficial effects on plasma lipids.
Specific Plant Foods
Certain plant foods, including soy protein, tomatoes, flaxseeds, and almonds, have been found to cause small reductions in LDL cholesterol. Avocados and turmeric have shown moderate to large reductions in LDL cholesterol, while pulses, hazelnuts, walnuts, and green tea cause small to moderate reductions.
Dietary Cholesterol
Eggs and Shrimp
While dietary cholesterol was once thought to significantly impact blood cholesterol levels, recent research indicates that it may not play as significant a role as previously believed. Foods like eggs and shrimp, which are high in cholesterol but low in saturated fats, do not appear to increase cardiovascular disease risk significantly. This has led to the removal of strict dietary cholesterol limits in recent guidelines.
Conclusion
In summary, foods high in saturated fats, such as high-fat cheese, meat, and ketogenic diets, can increase LDL cholesterol levels and pose a risk for cardiovascular disease. Conversely, diets rich in unsaturated fats, high-fiber foods, and specific plant-based foods can help lower LDL cholesterol and improve overall lipid profiles. Understanding these dietary impacts can guide better nutritional choices for managing cholesterol levels and reducing cardiovascular risk.
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