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Having high cholesterol is quite common in the United States. In fact, nearly one in three adult Americans suffers from the condition, making it a popular condition that people are looking to improve.

Unfortunately, while many people are aware of the risks associated with high cholesterol, including an increased risk of stroke, many people do not know how to lower or manage their levels, which puts them at risk for. unpleasant consequences.

While medication and exercise can certainly help improve cholesterol levels in some cases, food choices can have a profound impact as well. And while many people know that living off fast food burgers and fries isn’t the best thing to do when dealing with high cholesterol, there are less obvious eating habits that can negatively impact their cholesterol levels. everyday.

If you’re trying to manage your cholesterol through food choices, here are seven eating habits to avoid if you have high cholesterol, according to registered dietitians. Read on and to learn more about how to eat healthy, don’t miss the 7 Healthiest Foods To Eat Right Now.

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It may seem intuitive to eat foods that are low in cholesterol when trying to lower your cholesterol, but according to Sarah Pflugradt, MS, RDN, CSCS, owner of Sarah Pflugradt Nutrition. “There is not enough evidence to [reducing] dietary cholesterol affects blood cholesterol. In fact, the data surrounding this link is so weak that this recommendation is no longer included in the Dietary Guidelines for Americans.

Instead, she suggests that people focus on reducing saturated fat and increasing fiber intake to lower cholesterol levels.

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Losing weight, putting it back on, and repeating this pattern over and over again can have adverse effects on cardiovascular risk factors, Cara Harbstreet, MS, RD, LD of Street Smart Nutrition, explains. “Adults, especially women, who diet over diet tend to have poorer HDL and LDL profiles (even in ‘normal’ BMI categories) according to NHANES data compared to adults. whose weight has remained stable even at higher weights. “

Your best bet is to follow a sustainable weight management plan and stick to it.

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While different meats can be a natural source of protein, vitamins, and minerals, some cuts can contain high amounts of saturated fat. And when saturated fat is “eaten in excess, it can adversely affect cholesterol levels” Jinan Banna, PhD, RD Explain.

If you’re a carnivore and skipping meat isn’t an option, sticking to leaner choices like flank steak is your best bet.

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“Eating too many added sugars can lower your ‘good’ HDL cholesterol” Anya Rosen, MS, RD, LD, CPT Explain. From candies and cakes to the sugar you add to your coffee, this ingredient can build up throughout the day and can play a negative role in your overall health. Go for fresh fruit if you need a sweet taste without added sugars.

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95% of Americans don’t get the recommended amount of fiber, so it’s not uncommon to skimp on this nutrient.

But skipping fiber, especially soluble fiber, can make it difficult to lower cholesterol, explains Elysia Cartlidge, MAN, RD, noting that the soluble variety can help lower “bad” LDL cholesterol in many people.

“Make sure you regularly include foods like oats, barley, apples, beans, flax seeds, and chia seeds to make sure you are getting sufficient amounts of soluble fiber to control these levels. cholesterol, ”advises Cartlidge.

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While a diet high in saturated fat is not the best idea for managing cholesterol, there are other fats that can actually be important additions to your diet. Foods high in healthy fats, including nuts, avocados, seeds, and fish, should be encouraged

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Your mother was right when she encouraged you to eat your vegetables every day. A diet high in certain vegetables, especially cruciferous vegetables like broccoli and cauliflower, has been linked to lowering LDL cholesterol levels. Maybe there is something to the cauliflower trend after all!

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