During winters, when the body is in a state of rest, it craves foods high in calories to stay warm, due to the drop in temperature.
Therefore, the cold winter months can be synonymous with binge eating and indulging in scrumptious and delightful foods, especially during the holiday season, and this can raise your cholesterol levels, warns Dr Rohini Patil, a nutritionist.
According to the expert, cholesterol is a fat-like substance that is produced by the body on its own.
Cholesterol is of two types – low-density lipoprotein (LDL) cholesterol or “bad” cholesterol and high-density lipoprotein (HDL) cholesterol or “good” cholesterol.
To cut blood cholesterol, the American Heart Association (AHA) and Centers for Disease Control and Prevention (CDC) advise prioritizing unsaturated fats over saturated and trans fats.
Saturated fats are mostly found in meat and dairy products while unsaturated fats are more common in fish, nuts, seeds, plants, beans, and vegetable oils. Whereas trans fats are solid vegetable oils which is often in fried foods, baked goods, and packaged foods.
Therefore, limiting foods that contain trans fats and unsaturated fats can be an effective way of managing one’s cholesterol levels, a previous report in Medical News Today informs.
Speaking about cholesterol Dr Rohini explains, “It can clog arteries when consumed in excess, resulting in serious health issues. If untreated, it can lead to heart attacks and strokes.”
According to the doctor, high cholesterol could be inherited, however, it is “frequently the result of poor lifestyle and dietary choices,” she said.
If healthy, a person should avoid consuming more than 300 grams of cholesterol a day, and if they have high cholesterol, daily intake should be limited to less than 200 grams, The Indian Express informs.
The nutritionist lists some foods that should be avoided during wintertime.
Sugar-sweetened foods
According to Dr Rohini, sugar is added to baked goods like cakes, pastries, and cookies. This also includes sweet treats and ice creams.
She is reported to have said, “Saturated fat is abundant in baked goods. Added sugars raise triglycerides and lower HDL (the good cholesterol) levels in your body.
The expert warns that all these foods along with sweetened beverages and juices can raise your body’s cholesterol levels.
Red meat
Avoid this food, warns the nutritionist. “More than any other meat product, lamb, mutton, and pork are high in cholesterol and saturated fats. If the person already has high cholesterol, this can be dangerous, and if they have heart disease, it could be fatal,” she said.
Dr Rohini suggests healthier alternatives like fish and chicken that has been roasted or boiled.
Fried foods
Deep-fried snacks like pakoras or spiced fritters, potato chips, fries, chicken wings, mozzarella sticks, and onion rings are popular snacks during winter. However, it’s important to remember that fried foods are “high in calories and dangerous even though they taste good.”
The doctor states, “They have a higher calorie count and energy density than non-fried foods. Use an air fryer and toss your food in olive oil if you like the crunch of fried food. Alternatively, bake potato wedges and chicken at a high temperature until golden brown.”
Dr Rohini also informs that foods that you might consider to be “healthy” may also contain bad cholesterol. “Many of these foods are suitable for consumption by those with healthy levels of HDL (good cholesterol). If you want to lower your LDL (bad cholesterol), you can include foods high in water, fibre, and HDL. Additionally, exercise lowers bad cholesterol, too,” she said.
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