Cholesterol is a fat-like, waxy substance that is found in our bodies. There are two types of cholesterol: the high-density lipo-proteins (HDL), commonly referred to as the good cholesterol, and the low-density lipo-protein (LDL), also known as the bad cholesterol. For proper analysis of blood cholesterol levels, one needs an LDL vs. HDL cholesterol profile. High concentrations of low-density lipo-proteins may potentiate hypertension, stroke, or myocardial infarction. If high levels of LDL are determined, medications like Repatha, Nexlizet, and Evolocumab may be prescribed, in addition to a change in diet.

What foods should one avoid to lower their serum LDL level?

1. Eggs
It is estimated that one egg can have approximately 200mg of cholesterol. This level of cholesterol may not be considered harmful. However, when an egg is fried, the quantity of cholesterol triples. Additionally, the number of eggs that one takes per day should not be more than one to minimize cholesterol intake per day. When food is fried, the cis-fats are converted to the harmful trans-fats which, when consumed, will predispose an individual to heart diseases.

2. Processed meats
High consumption of processed meats has been associated with colon cancer. Additionally, it is estimated that persons who take an average of 50 grams of processed meat daily have a 42% increased probability of developing heart diseases like arrhythmias and anginas. Examples of processed meats are canned meat, sausages, and bacon.

3. Organ meat
According to the American Heart Association, red meat contains a higher content of the low-density lipo-proteins than white meat. Therefore, it is recommended to avoid fatty beef, lamb, and pork meat as they contain saturated fat. Organs such as the liver and kidney should be avoided in persons targeting to lower their cholesterol levels. Avoid cooking with solid saturated fat and saturated hydrogenated vegetable oils like coconut oil and palm oil. Instead, use liquid unsaturated oils in cooking like olive oil and castor oil.

4. Avoid pastries and baked goods
Baked products are customarily served as desserts. It is estimated that there is over 200 mg of cholesterol in 300 grams of baked goods. Baked products contain eggs, butter, wheat, and sugar which, when ingested, are easily converted into fatty acids and triglycerides that are stored. All these cumulatively cause an increase in the blood LDL levels. Recent research has associated high sugar intake with diseases like diabetes, certain cancers, obesity, and heart diseases.

5. Dairy products
Dairy products such as cheese, ghee, yogurt, and margarine contain high levels of saturated fats and cis-fats that are bad to your health. A research conducted by Harvard School of Public Health showed that the hard kinds of margarine posed a more significant threat to heart conditions than butter. The cheese that is found in delicacies like hamburgers, mac and cheese, cake, and some micronized popcorn is known to contain a 41% cholesterol component in 100 grams.

High intake of the bad cholesterol may cause the narrowing of arterial blood vessels, thus limiting blood supply to some organs. If organs like the heart and the brain go for short periods without replenishing the oxygen and nutrients supply from the bloodstream, it may potentiate a heart attack or a stroke, respectively. It is advised that one should avoid foods that are rich in cholesterol. Instead, they should eat food rich in fibers like fruits, vegetables, and whole grain. They should exercise daily and cut off the extra weight. They should also limit their alcohol intake, and if possible, they should stop smoking.