10 Wonderful Alternatives to High-Cholesterol Foods

Did you know that an estimated 38 percent of American adults have high cholesterol, placing them at greater risk of heart disease and stroke? 

At Raleigh Medical Group, we have helped hundreds of Raleigh and Triangle residents lower their cholesterol through a combination of healthful eating, exercise and medication. 

Sometimes, it can be challenging to find flavorful alternatives to foods that raise your cholesterol, but you’ll find that our following list provides great solutions. 

10 Foods that Are Increasing Your Cholesterol (and Tasty Alternatives)

1. Deep-fried foods

Instead of indulging in deep-fried cuisine, try steaming, grilling or roasting your food. You’ll find that these cooking methods seal in the flavor and in many cases actually taste better than the fried equivalent.

2. High-fat lunch meats

Instead, try rotisserie-style white meat chicken. If you’d like some wonderful meat alternatives, try soybean patties or tofu.

3. Organ meats such as kidneys and liver.

Some people praise organ meats—called offal—for being rich in nutrients. However, these can also cause problems with cholesterol. But you don’t have to give up nutrient-rich foods. Instead try spinach, turkey and beans as a healthy boost to your menu. 

4. High-fat proteins (duck, goose, steak)

Why not opt for a delicious piece of salmon? Not only is this a leaner meat, but it’s full of Omega-3, which is healthy for both your body, heart and mind. There are other fish that offer similar health benefits.

5. Prepared or packaged meats (hot dogs, sausage) 

We understand. These are convenient and easy to create. However, by doing some simple preparation, you can have healthier, lean meats ready to go. We recommend using foods such as:

• Turkey
• Chicken (not fried)
• Canned light tuna if it is packed in water and not oil
• Bean burgers

It may also help to prepare two wonderful, healthier dishes over the weekend and have the leftovers throughout the week. This creates the convenience of fast food without the processed meat.

6. High-fat dairy products

High-fat dairy products such as ice cream, whole milk, buttermilk and yogurt can be easily replaced with skim milk, almond milk and other similar types of beverages. 

And you don’t have to give up that ice cream treat—try alternatives such as sherbet or fat-free frozen yogurt. 

7. Heavy cooking oils (pure butter and margarines)

Go with the healthier alternatives like olive oil or canola oil.

8. Desserts and snack foods that are high in trans fats, such as cookies or regular microwave popcorn.

Instead, why not try making kale chips? These great snacks are not only healthy, but they’re very filling. Also, feel free to indulge in a piece of dark chocolate.

Talk to us about some great snacks that will fill you up without contributing to cholesterol problems.

9. Pizza. 

You don’t have to give up your pizza—just have it in moderation. Even better, instead of smothering it with cheese, add high fiber vegetables such as spinach to your order.

10, Added sugars. 

Sometimes low-fat foods have added sugar. Learn to read labels. We know it can be confusing, and that’s why we have the services of our wonderful dietitian, Nicole Matala, to help you.

Educate Yourself About High Cholesterol

There are two types of cholesterol : HDL (good cholesterol) and LDL (bad cholesterol). Need an easy way to remember it? Look at the first letter. 

You want the good cholesterol (with an H) to be high, while the bad cholesterol (with an L) should be lower. 

Cholesterol can also affect the level of your triglycerides, which is the amount of fat in your blood. Drinking alcohol can raise your triglycerides, and too much alcohol can cause high blood pressure, which creates a potentially deadly cocktail for heart disease. What numbers should be your goal? The Centers for Disease Control provides this useful information:

Total cholesterol	Less than 200 mg/dL
LDL (“bad” cholesterol)	Less than 100 mg/dL
HDL (“good” cholesterol)	40 mg/dL or higher
Triglycerides	Less than 150 mg/dL

Ways to Lower Your Cholesterol

If your cholesterol is too high, try lowering it by:

• Maintaining a healthy weight (or losing weight if needed)
• Making exercise a regular part of your day-to-day activities
• Eating healthy foods and limiting some of the offenders listed above
• Limiting your alcohol use
• Quitting smoking
• Speaking with your doctor about medication

Need more information? Visit the Centers for Disease Control website for extensive educational materials on cholesterol and speak with your doctor about what you can do now for a healthier heart later.

Our Internal Medicine Doctors in Raleigh Help Patients with High Cholesterol

As internal medicine physicians, we look at the entire patient, examining how one system in the body affects the other. This rings true in controlling cholesterol. By doing so, we can dramatically reduce your risk of developing heart disease or having a stroke. 

We tailor our treatments to fit your individual situation. Not sure what your cholesterol level is? Contact us for an appointment so we can evaluate you and join you on your journey to wellness. 

 

For more than 45 years, Raleigh Medical Group has served as the Triangle area’s premier internal medicine provider. Comprised of three distinct practices: Raleigh Medical Group, Cary Medical Group and Raleigh Adult Medicine, we tailor our treatments to provide the finest personalized health care available for each stage of your adult life. Contact us to schedule an appointment.