These foods could also raise your risk of associated heart problems
Two popular components of a full English breakfast have been named as some of the “worst” foods to eat if you have high cholesterol. An expert advised people to “avoid” these where possible to lower your risk of the associated health issues.
High cholesterol levels occur when there’s an excess of a fatty substance called cholesterol circulating in your bloodstream. This poses significant health risks as it can gradually cause blockages whilst hardening and narrowing the arteries.
High cholesterol is also a significant risk factor for heart attacks and strokes. Your diet plays a crucial role in cholesterol levels.
In guidance for the British Heart Foundation (BHF), senior dietitian Tracy Parker explained: “Eating too many foods high in saturated fats can raise your cholesterol levels, particularly low-density lipoprotein (LDL) cholesterol, also known as ‘bad’ cholesterol.
“Too much LDL cholesterol can lead to atherosclerosis – the build up of cholesterol and fatty material (plaque) in your blood vessels – which can increase your risk of heart attacks and strokes.”
Saturated fats are present in animal-based products including processed meats and butter, alongside certain tropical oils such as coconut and palm varieties. UK Government recommendations stipulate that men should consume no more than 30 grams of saturated fat daily, whilst women should limit intake to 20g.
Tracy subsequently identified the “worst foods” for high cholesterol. She stated: “These food groups contain the highest levels of saturated fat and so you should try to eat less of them if you want to lower your cholesterol levels.”
Two staples of a full English breakfast, sausages and bacon, are categorised as processed meats and should be “avoided” for those aiming to reduce their cholesterol levels. Tracy discussed the link between red and processed meat and cholesterol, stating: “This includes beef, lamb, and pork, as well as processed meats like sausages, bacon, salami, and pâtés. These meats are high in saturated fat, with about five to 10g per 100g serving.
“Just one portion can provide a quarter or more of your daily limit. The recommendation is to eat no more than 70g of red and processed meat each day. That’s about one and a half pork sausages, five tablespoons of mince, or two rashers of bacon.”
She also advised against consuming:
- Butter, lard, and ghee
- Tropical oils
- Full-fat dairy products
- Baked goods
- Chocolate
Her guidance aligns with that of experts at Harvard Health in the US, who recommend avoiding processed meat, noting: “Hot dogs, sausage, and bacon use the fattiest cuts of red meat, and therefore tend to be high in cholesterol and saturated fat.
“Bacon and sausage made with turkey or chicken might seem healthier, and they are somewhat lower in cholesterol than the red meat versions, but they’re not cholesterol-free.”
To decrease your cholesterol levels, the NHS suggests:
- Reducing your intake of fatty foods
- Increasing your physical activity
- Quitting smoking
- Limiting alcohol consumption
If you have worries about your cholesterol levels, it’s advisable to consult with your GP.