High cholesterol affects millions of Americans every day. According to the Centers for Disease Control and Prevention (CDC), nearly 25 million adults in the U.S. have high cholesterol, and about 86 million adults aged 20 and older have “borderline high” cholesterol levels.

Certain groups are more likely to have high cholesterol, including men over 50, post-menopausal women, and people of South Asian or sub-Saharan African descent. But lifestyle choices like being overweight, not exercising enough, eating unhealthy foods, and drinking too much alcohol also play a big role.

The good news is that making healthier choices, like eating better and exercising more, can help lower cholesterol levels.

This is important because high cholesterol can block blood vessels, leading to heart disease or stroke, according to a report from the Irish Mirror.

Dr. Romit Bhattacharya, a cardiologist from Mass General Brigham, explained that full-fat dairy products and meats are packed with cholesterol and saturated fat, which can raise cholesterol levels. These foods are good for growing babies who need the fat for their development, but not for adults who are trying to manage their cholesterol.

Dr. Bhattacharya says the most important thing to remember is to limit saturated fat to less than 10% of your daily calories. Foods like red meat, baked goods, fried foods, and full-fat dairy products (like cream, butter, and whole milk) are common sources of saturated fat. He also warned about using too much palm or coconut oil.

There’s good news though—plants don’t produce cholesterol. Dr. Bhattacharya says eating more plant-based foods can help lower cholesterol. Foods high in fiber, like spinach, other green vegetables, fruits, oats, brown rice, nuts (such as walnuts and almonds), and oily fish like salmon, are especially helpful.

He also stresses that consistency is key. Fad diets might help for a little while, but the results usually don’t last.Dr. Bhattacharya says, “If you’re doing 80% of the right things 80% of the time, that’s a great start.

“The NHS recommends getting a cholesterol check if you’re over 40, overweight, or have a family history of high cholesterol or heart problems. If you’re unsure, it’s a good idea to talk to your doctor.

Sources

https://www.irishstar.com/news/us-news/cardiologist-warns-theres-one-food-35115256.amp

https://www.getsurrey.co.uk/news/health/cardiologist-warns-popular-breakfast-food-31499393