Dark chocolate contains some stearic acid and this has led to claims that chocolate does not raise blood cholesterol. Unfortunately, dark chocolate also contains saturated fats which do raise cholesterol.
Chocolate contains cocoa butter, which is high in saturated fat, yet one-third of chocolate's fat comes from stearic acid. Although it's a saturated fat, stearic acid does not raise LDL cholesterol (the bad cholesterol) as do most other saturated fats.
Research continues to point to dark chocolate as having many health benefits, including a lower risk of heart disease and diabetes, preventing blood clots, improving memory, lowering cholesterol and even preventing some types of cancer.
Cholesterol is mostly found in animal products. As a plant-based product, cocoa butter contains only a small amount of cholesterol. As a result, dark chocolate contains a very small amount of cholesterol (less than 5 mg/100 g).
Eating healthy, regular exercise and drinking plenty of water will help to bring down cholesterol levels within 2-3 weeks.
Choose lower fat milk such as skim, 1% and 2% milk. Making lifestyle changes (smoking cessation and weight loss), and reducing total dietary fat (especially saturated and trans fat) are more effective at lowering blood cholesterol than reducing cholesterol intake.
Milk chocolate does contain cholesterol, but the amount is very small. One ounce of milk chocolate contains about 6 mg of cholesterol. This is a very small amount and is not considered to be harmful.
Added sugars contain calories but not nutrients. These additional empty calories, besides affecting your weight and raising your chances for diabetes, also impact your cholesterol levels. And sugary foods affect your liver, which makes cholesterol.
Eating dark chocolate and cocoa alone didn't appear to have a major effect on heart health, she said. “Chocolate doesn't increase cholesterol levels, but it doesn't decrease cholesterol levels either.”
While coffee does not contain cholesterol, it can affect cholesterol levels. The diterpenes in coffee suppress the body's production of substances involved in cholesterol breakdown, causing cholesterol to increase. Specifically, coffee diterpenes may cause an increase in total cholesterol and LDL levels.
"Try a baked apple, poached pear, a bowl of sorbet topped with diced mango," recommends Elizabeth Somer, MA, RD, author of "Eat Your Way to Happiness" (Harlequin, 2009). She also suggests snacking on frozen blueberries or dunking fresh strawberries in a little fat-free dark chocolate syrup.
Cutting back on saturated fat (found in meat and dairy products) and trans fat (partially hydrogenated oils) can reduce cholesterol by 5% to 10%.
You don't have to cut cheese out of your diet, but if you have high cholesterol or blood pressure, use high-fat cheeses sparingly. A 30g portion of cheese provides seven per cent of your daily calories and there can be more salt in a portion of cheddar than in a packet of crisps.
1) Red Meat
Beef, lamb, and pork – these are high in saturated fats and contain more cholesterol. Swap these out for healthy proteins like beans, chicken, and fish.
Greek yogurt has been connected to lower cholesterol and triglyceride levels, which can reduce your risk of heart disease. Cholesterol and triglycerides can harden or block your arteries over time, leading to heart disease or atherosclerosis.
A sudden increase in cholesterol can result from various factors, such as stress, diet, certain medications, pregnancy, and lifestyle habits, including smoking and drinking coffee or alcohol. Cholesterol is a waxy, fatty substance in cells.
Dr. Lisa Matzer: Stress is known to increase cholesterol levels and in particular the bad LDL cholesterol. The amount of stress in your life isn't as important as how you deal with it. The more anger and hostility that stress produces in you, the higher (and worse) your LDL and triglyceride levels tend to be.
How long does it take to reduce cholesterol? Cholesterol-lowering drugs usually produce a change in LDL within 6 to 8 weeks. It is possible for lifestyle changes to change cholesterol levels within weeks. However, it may take longer, usually about 3 months — sometimes more.
Also, chocolate is high in sugar and saturated fat. It is a high-energy (high calorie) food, and too much can result in excess weight, a risk factor for cardiovascular disease. Healthier sources of polyphenols include beans, pulses, fruit and vegetables.
Walking raises your “good” cholesterol and lowers your “bad” cholesterol. A brisk 30-minute walk three times per week is enough to raise your “good” cholesterol (HDL) and lower your “bad” cholesterol (LDL) a few points. This amount of exercise, even without weight loss, is shown to improve your cholesterol levels.