Unhealthy Eating Habits: How Diet Choices Impact Cholesterol Levels

Saturated fat and trans fat are the culprits behind elevated bad cholesterol. High-fat dairy and red meat are high in saturated fat, which has consistently proven to increase cholesterol levels. Low levels of physical activity, being overweight or obese, and smoking can also lead to high cholesterol levels.

Saturated fat

The TLC diet, which is part of the Therapeutic Lifestyle Changes (TLC) Program, is a three-part program that aims to lower cholesterol through diet, physical activity, and weight management. However, this diet is too low in total fat and too high in carbohydrates, which can raise blood sugar and triglyceride levels.

To lower cholesterol levels, it is recommended to decrease saturated fat intake to less than 10% of daily calories. This can be done by limiting the intake of red meat, processed meats, and full-fat dairy. Instead, it is recommended to add more soluble fiber to the diet, as it binds around bile (which is composed of cholesterol) and removes it with the body's waste.

In addition to diet, other factors can also increase cholesterol levels, such as low levels of physical activity, being overweight or obese, and smoking. It is important to manage these factors to lower cholesterol levels and reduce the risk of cardiovascular disease.

Trans fat

Research has shown that a diet too low in total fat and too high in carbohydrates can lead to high blood sugar and triglyceride levels. This is why dietitians recommend the Mediterranean Diet as a heart-healthy eating plan.

To lower your cholesterol levels, it is recommended to add more soluble fiber to your diet, limit your intake of saturated fat, and avoid eating trans fats. Soluble fiber is a form of fiber that’s water-soluble and binds around bile (which is composed of cholesterol) and removes it with your body’s waste.

It is also important to include fiber-containing foods in your diet by choosing vegetables, fruits, wholegrains, legumes, nuts, and seeds every day. Low levels of physical activity and exercise, being overweight or obese, and smoking can also lead to high cholesterol levels.

Low fibre intake

A low intake of foods containing fibre can lead to elevated cholesterol levels. Foods that are high in dietary fibre, particularly soluble fibre, can reduce the amount of bad (LDL) cholesterol in your blood.

Soluble fibre is a form of fibre that’s water-soluble. It binds around bile (which is composed of cholesterol) and removes it with your body’s waste.

To include fibre-containing foods in your diet, you should choose vegetables, fruits, wholegrains, legumes, nuts and seeds every day.

A low-carb, high-fat diet can also lead to increased cholesterol levels.

The TLC diet is too low in total fat and too high in carbohydrates, which can raise your blood sugar and triglyceride levels.

The Mediterranean Diet is recommended as a heart-healthy eating plan.

High-fat dairy

The worst foods for high cholesterol, given their high saturated fat content, include:

• Red meat, like beef, pork, and lamb, as well as processed meats like sausage
• Full-fat dairy, like cream, whole milk, and butter

Two types of unhealthy fats — saturated fat and trans fat — are the culprits behind elevated bad cholesterol. It just so happens that many of the foods high in dietary cholesterol also may contain these unhealthy fats.

Soluble fiber is a form of fiber that’s water-soluble. Soluble fiber binds around bile (which is composed of cholesterol) and removes it with your body’s waste.

Low levels of physical activity and exercise, being overweight or obese, and having too much body fat around your middle can also lead to high cholesterol levels. Smoking can lead to high cholesterol levels as well.

Low-carb, high-fat diet

A low-carb, high-fat diet can lead to elevated cholesterol levels. Saturated fat and trans fat are the culprits behind elevated bad cholesterol. Many of the foods high in dietary cholesterol also contain these unhealthy fats.

Red meat, like beef, pork, and lamb, as well as processed meats like sausage, are high in saturated fat and can raise cholesterol levels. Full-fat dairy, like cream, whole milk, and butter, also contains a lot of dietary cholesterol and saturated fat.

Low intake of foods containing fibre can also lead to elevated cholesterol levels. Foods that are high in dietary fibre, particularly soluble fibre, can reduce the amount of bad (LDL) cholesterol in your blood. Include fibre-containing foods in your diet by choosing vegetables, fruits, wholegrains, legumes, nuts and seeds every day.

Low levels of physical activity and exercise, being overweight or obese and having too much body fat around your middle can also lead to elevated cholesterol levels. Smoking can lead to high cholesterol levels and high blood pressure, which can increase the risk of heart disease.

Genetics can also play a role in elevated cholesterol levels. In some families, several people might be diagnosed with high cholesterol or heart disease at a relatively young age (men below age 55 years and women below 65 years).

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