Foods That Contribute to Increased Cholesterol — A Dietitian's Opinion 0 11

We often indulge in foods that can be harmful, but we only realize this when we need the help of specialists. The publication Womanhit spoke with nutritionist Antonina Muzychenko, who shared recommendations on foods to be cautious with if you want to avoid raising your cholesterol levels.

What to Consider When Planning Your Diet

According to our expert, all foods can be conditionally divided into three main macronutrients: proteins, fats, and carbohydrates. Each of them has a final breakdown product that the body uses for various functions.

About 70% of cholesterol is produced by the liver, while 30% comes from food, mainly from fats and animal products. This element is vital for health, but its excess can negatively affect the body's functioning.

Milk and Dairy Products

Natural milk and dairy products have a relatively high fat content — from 3.2 to 5.5% per 100 grams. They are often consumed in amounts of 200–250 grams. Antonina notes: “Thus, we obtain an excessive amount of fat from these products. Additionally, they have a high insulin index, which also contributes to increased cholesterol levels.”

Coconut and Coconut Milk

Although these products are often perceived as healthy and are popular among people leading an active lifestyle, they also contain a lot of fats. “They should be consumed in limited amounts — up to 100 grams/ml per day,” advises the nutritionist. It is recommended to limit their consumption to a few times a month.

Shrimp

Many people love shrimp, but they are not as safe as they may seem. They contain a significant amount of cholesterol — about 150 mg per 100 grams of product. Antonina Muzychenko warns: “If a large amount of shrimp (500 grams or more) is consumed before a biochemical blood test, it can lead to a sharp increase in cholesterol levels.” Be cautious and do not overindulge in this product.