Cholesterol is a form of fat present in specific foods and produced by the liver. If the body has high levels of cholesterol, it can lead to severe health issues, including stroke and heart disease.
The kind of cholesterol discussed in this article is LDL, also known as bad cholesterol. It is crucial to comprehend the types of foods that add to high cholesterol levels and make alterations in your diet to sustain healthy cholesterol levels.
High Cholesterol Foods In Nigeria
Here are some examples of high-cholesterol foods in Nigeria that one should restrict or avoid:
1. Red Meat
Meat such as beef, lamb, and pork are high in cholesterol and should be consumed in moderation. If you must eat meat, opt for lean cuts and avoid processed meats such as sausages and bacon.
2. Whole Milk
Whole milk is high in cholesterol and saturated fat. It’s important to limit your intake of whole milk and opt for low-fat or skim milk instead.
3. Egg Yolk
While eggs are a good source of protein, the yolk is high in cholesterol. It’s important to limit your intake of egg yolks and opt for egg whites instead.
4. Palm Oil
Palm oil is a common cooking oil in Nigeria, but it’s high in saturated fat. It’s important to limit your intake of palm oil and opt for healthier oils such as olive oil or canola oil instead.
5. Organ Meats
Organ meats such as liver and kidney are high in cholesterol and should be consumed in moderation.
6. Processed Foods
Processed foods such as packaged snacks, cakes, and biscuits are often high in cholesterol and should be avoided or limited.
7. Fried Foods
Foods that are deep-fried, such as plantain chips, puff-puff, and Akara, can be high in cholesterol. These foods should be consumed in moderation and healthier cooking methods should be utilized instead.
8. Cheese
Cheese is a popular ingredient in Nigerian cuisine, but it’s high in cholesterol and saturated fat. If you must eat cheese, opt for low-fat options such as mozzarella or feta.
9. Butter
Butter is composed of saturated and trans fats, which can raise the levels of low-density lipoprotein (LDL) cholesterol or bad cholesterol in the bloodstream.
Consuming too much butter can also lead to increased intake of calories and fat.
It is advisable to limit its consumption or replace it with healthier options like unsaturated fats.
10. Fast Foods
Fast food such as burgers, pizza, and fried chicken are often high in cholesterol and saturated fat. It’s important to limit your intake of fast food and opt for healthier options instead.
Cooking Techniques and Tips
There are certain cooking techniques that can affect the amount of saturated fat in a dish. Here are some simple modifications that can be made to cooking routines:
- Use a rack to drain off fat when roasting, broiling or baking poultry or meats
- Use wine instead of fat drippings to baste meat
- Grill or broil meats instead of pan frying them
- Trim off all visible fat from meat and remove the skin from poultry before cooking
- Skim off the top layer of congealed fat after refrigerating soup.
Incorporating the aforementioned methods to reduce cholesterol with a well-balanced, plant-focused diet and consistent exercise regimen can effectively lower the chances of developing heart disease and improve overall health and well-being.
Conclusion
Maintaining healthy cholesterol levels is crucial in preventing serious health problems like heart disease and stroke. Being mindful of the types of foods that contribute to high cholesterol levels is important, and making dietary changes can help maintain healthy cholesterol levels.
Avoiding or limiting high-cholesterol foods such as fried foods, processed meats, and high-fat dairy products can help, while incorporating healthy foods like fruits, vegetables, and whole grains can be beneficial.
This way, one can keep their cholesterol levels in check and lower the risk of developing heart disease or stroke.
