Dairy foods are also an excellent source of calcium and protein. However, people who have high cholesterol or heart disease should avoid full-fat dairy and consume unflavoured, reduced-fat milk, yoghurt and cheese.
Greek yogurt and the Icelandic yogurt skyr fit this bill well because many of them contain probiotics, don't have saturated fats, are low in sugar, and are high in protein.
In one study, researchers found that patients with high cholesterol who consumed yogurts containing microencapsulated probiotics attained a 4.8% reduction in total cholesterol and an 8.9% reduction in LDL cholesterol vs. those who had yogurt without probiotics.
The two bodies advise people to avoid full-fat dairy due to its impact on cholesterol levels. The saturated fats found in whole-fat dairy products, warn the USDA, raise levels of low-density lipoprotein (LDL) cholesterol, also known as the “bad” kind of cholesterol.
For many years, health experts have recommended low fat versions of yogurt over full fat varieties. However, you may be surprised to know that people who eat full fat yogurt are actually at no greater risk of developing cardiovascular disease or type 2 diabetes than those who consume low fat options.
To lower your cholesterol levels, the American Heart Association suggests adhering to a heart-healthy diet that is low in saturated and trans fats. Drinks to avoid that are high in saturated and trans fats include the following: Tea or Coffee with added creamers, whipped cream, or high-fat milk.
Keep cheese portions small and weigh them to reduce temptation. Using lower-fat cheeses – such as mozzarella, feta, cottage cheese or reduced-fat cheeses – will provide less saturated fat.
Cheese and other dairy products are among the foods most likely to raise a person's cholesterol level. The extent of the increase will depend on the type of cheese. However, cheese also offers some nutritional benefits as it contains calcium and vitamins.
Fill Up on Fiber
Foods like oatmeal, apples, prunes, and beans are high in soluble fiber, which keeps your body from absorbing cholesterol. Research shows that people who ate 5 to 10 more grams of it each day saw a drop in their LDL.
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.
The fiber and potassium in bananas can reduce the level of cholesterol and blood pressure. Banana is especially known as a good source of soluble fibre which will gives one a healthy body and good immune system. Grapes get into the bloodstream and carry all the bad cholesterol into the liver where it gets processed.
Green tea. Drinking green tea can help reduce both your total cholesterol and LDL levels. Initial studies suggest that consuming high amounts of catechins, the active polyphenols in green tea, may help reduce cholesterol and your risk of heart disease.
When the body is dehydrated, the blood becomes acidic which can lead to a build-up in LDL levels of cholesterol. Drinking plenty of water will keep your blood ways clean and eliminate the excess buildup of cholesterol waste from the body.
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.
A serving size of regular yogurt can contain 8 grams of fat, 5 saturated. By comparison, a Greek full-fat yogurt has 10 grams total, 7 saturated. Ultimately, it depends on your diet. An advantage of more fat is that it does keep you satiated longer.
Some people prefer full-fat Greek yogurt (vs. nonfat) as a standalone snack since it's well-rounded nutritionally, with a hefty dose of fat and protein that will help you feel satiated. (Plus, its creaminess can make it seem more indulgent than nonfat Greek yogurt).