Jakarta –
High cholesterol can be prevented by following a healthy diet. Avoid consuming foods that cause high cholesterol, including these 7 foods with the highest saturated fat content.
High cholesterol is a health problem experienced by many people in the world. There are various causes, including those that cannot be changed such as age and family history factors. Apart from that, this disease can be overcome by adjusting your diet.
One way is to limit your intake of saturated fat sources. This type of fat needs to be avoided because it increases cholesterol levels in the blood.
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“People at risk of experiencing high cholesterol are those who have a diet high in saturated fat, obese individuals, and those who have a genetic predisposition known as familial hyperlipidemia or hypercholesterolemia,” said nutritionist Jesse Feder as quoted from Eat This, Not That! (20/12).
He explained that saturated fat intake can increase LDL levels or cholesterol evil in the body. This condition needs to be avoided so that a person is free from heart disease and stroke.
According to The American Heart Association, the recommended intake of saturated fat is only 5-6% of the recommended total daily calories. So if you need around 2,000 calories a day, then your saturated fat intake should not be more than 120 calories. The amount is approximately equivalent to 13 grams.
To monitor the amount of saturated fat intake, identify the list of 7 foods with the highest saturated fat content as follows:
1. Cheese based foods
Nutritionist Trista Best said that cheese-based foods are high in saturated fat. One cup of grated cheddar cheese can even contain 26 grams of saturated fat. Usually cheese-based foods on the market use cheddar cheese as the main ingredient.
Be wary of consuming mozzarella cheese pizza which is also high in saturated fat. One serving of medium cheese pizza can contain around 25-50 grams of saturated fat. Not to mention the high sodium content.
2. Several types of nuts
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Consuming nuts is healthy, but there are types of nuts that trigger high cholesterol. These nuts are peanuts, cashews and macadamia nuts which you still need to be careful about consuming, don’t overdo it.
If you want nuts that contain less saturated fat, you can choose almonds or walnuts. Make this type of nut a healthy snack choice.
3. Thai food at a restaurant
Eating Thai food at a restaurant is delicious, but the saturated fat content may be high. Nutritionist Richard warns that 2.5 cups of pad Thai may contain 10-20 grams of saturated fat, depending on which restaurant the dish is made from.
Other Thai foods made with coconut milk are also worth looking out for. The ideal thing is to eat homemade food so you know exactly what ingredients are used.
4. Fast food
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Behind its practical nature, you need to be careful about consuming fast food because it triggers it cholesterol tall. For example, a breakfast sandwich or a sausage McMuffin with eggs made by McDonald’s.
This menu is high in saturated fat because it can contain up to 10 grams of saturated fat per serving. If consumed, this amount is close to the safe threshold for daily saturated fat intake for those whose calorie needs are around 2,000.
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