How To Prepare It
At the store, choose firm, not mushy, sweet potatoes that have even-colored skin. Use a stainless-steel knife to cut them. A carbon knife will darken the flesh.
While you may usually top your sweet potatoes with brown sugar and marshmallows at Thanksgiving, there are healthier ways to prepare them. You can steam, roast, boil, or microwave them. Sweet potato fries are also tasty, but donât eat them often. Although they offer more nutrients than fries made from white potatoes, theyâre still high in fat.
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What Raises Your Cholesterol
People often think of cholesterol as a bad substance, when in fact your body needs cholesterol to build cells. It’s made by your liver, and that amount is all you need. However, your body gets more from foods that you eat.
“Animal products whether it is chicken, beef, eggs, milk, cheese or butter these all contain cholesterol naturally,” says Schillinger-Vogler. As the American Heart Association explains, high-cholesterol foods are also generally high in saturated fats and trans fats, substances that can cause the liver to increase the amount of cholesterol it makes to an unhealthy level.
Most often, “our daily source in America of saturated fats comes from cheese,” Schillinger-Vogler says. “People add it to all three meals plus snack on it. A one-ounce piece of cheese equals approximately six grams of saturated fats – most people need only 12 to 18 grams of saturated fat per day so this one piece of cheese gives half the day’s need in one shot.”
According to Heather Carrera, DCN, CNS, health and wellness manager at SUNY Geneseo, a university in Geneseo, New York, cholesterol levels are most impacted by refined carbohydrates, sugars, trans fats and certain types of saturated fats.
/4can Sweet Potatoes Reduce Cholesterol Levels And Improve Heart Health
Despite its sweet taste, tweaking your diet with sweet potatoes can gradually reduce your LDL cholesterol level, which often leads to clogging up of arteries and experts believe that moderate consumption of sweet potatoes can help in improving heart health. Heres how…
The high mineral composition of this root veggie makes it a great food for people suffering from lifestyle diseases like blood pressure, cholesterol, diabetes to name a few. Eating sweet potato daily can fulfil your bodys need for potassium, which is around 12% approx.
Potassium helps in managing the bodys sodium level and healthy balance of sodium can prevent the thickening of blood in the arteries. The right balance of sodium in the body helps in keeping the blood vessels dilated thereby preventing the clogging up of arteries and reduce the cholesterol levels.
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Does Coffee Affect Cholesterol
While coffee does not contain cholesterol, it can affect cholesterol levels. The diterpenes in coffee suppress the bodys production of substances involved in cholesterol breakdown, which causes cholesterol to increase. Specifically, coffee diterpenes may cause an increase in total cholesterol and LDL levels.
Swap Out Ice Cream For Fresh Fruit
According to the U.S. Department of Agriculture , the United States produced 49.9 million gallons of full-fat ice cream in 2019, up nearly 14 percent from the year before. The cold, sweet stuff is a staple in many American households. But did you know that a single cup of ice cream has more fat than a hamburger and almost double the saturated fat of a glazed doughnut? Skip the scoop and try a cup of fresh fruit for dessert instead. Fruit is low in calories and high in the fiber, vitamins, and nutrients you really need making it one of the best things you can eat to reduce the amount of cholesterol youre consuming.
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How Many Sweet Potato Varieties Exist
While most supermarkets carry one or two different types of sweet potatoes, about 25 varieties are available in the United States. And I was amazed to discover that this represents only a tiny fraction of the total diversity of sweet potatoes.
The sweet potato geeks of the world may be fascinated to know that the International Potato Center in Peru maintains a gene bank consisting of over 6,500 varieties of sweet potato. I dont know about you, but personally, I wish I could try them all!
Sweet potato varieties range in color from dark red to brown to purple to orange-yellow to white. They also have different tastes, sizes, shapes, and textures.
Triglycerides In Your Blood
In addition to cholesterol, your blood also contains a type of fat called triglycerides, which are stored in your bodys fat deposits. Hormones release triglycerides to make energy between meals.
Like cholesterol, your body needs triglycerides to work properly. However, there is evidence to suggest that some people with high triglycerides are at increased risk of heart disease and stroke.
If you regularly eat more energy than you need, you may have high triglycerides .
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Are Potatoes High In Carbs
Yes, carbs in potatoes are high. In the human body, the brain needs a constant supply of carbohydrates to function and derive energy from, and it is also essential for psychological and cognitive development. A simple carbohydrate consists only of sugars, but potatoes have starch made up of complex sugars.
Typically, grains like rice, pasta, etc., and potatoes are considered together due to their high carbohydrate content, but technically, potatoes are vegetables. Along with corn and green peas, potatoes are classified as starchy vegetables. During digestion, starches are rapidly converted to sugar this results in a sharp increase in blood sugar levels.
There are three different kinds of starch components in potatoes:
- Rapidly digested
- Slowly digested
- Resistant starch
Resistant starch is found in the majority of cooked potatoes. Since the health benefits of potato-derived starch have become widely discussed, nutritionists have turned their attention to it. Carbs in potatoes are affected by various factors, including cultivation practices, crop growth temperatures, storage durations and temperatures, and processing. Numerous types of biochemical procedures are available to determine the content of carbs in potatoes.
Sweet Potato Health Benefit #: They Can Help Ease Stress And Anxiety
Sweet potatoes may help you relax. Theyre high in magnesium, which has been shown to play a role in calming the brain. Magnesium deficiency has been linked to depression, mood disturbances, and headaches.
Other good sources of magnesium include avocados, legumes, tofu, nuts, seeds, and leafy greens.
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Sweet Potato Health Benefit #: They Can Help Fight Cancer
Sweet potatoes are a rich source of cancer-fighting antioxidants, especially in their skin. They have other anti-cancer properties, too.
Up to 80% of the protein in sweet potatoes is a type of storage protein known as sporamin. This unique protein has been studied for anti-cancer ability and found to be effective in several disease types.
Research has been promising in the use of sporamin to inhibit tongue, gallbladder, and colorectal cancers. It has also been shown capable of slowing cancer cell growth and reducing cell migration and invasion in metastatic cancers.
Sweet potato peels, particularly those of the purple varieties, may be especially powerful when it comes to cancer prevention.
A study in Nutrition and Cancer in 2016 looked at the antioxidant and anti-cancer effects of an extract from sweet potato peels. They found promising anti-cancer activity for cancers of the breast, colon, ovary, lung, and head/neck.
Cholesterol And Healthy Eating
What we eat has an impact on our cholesterol levels and can help reduce our risk of disease. Try to eat a wide variety of foods from each of the five food groups. Not only does this help to maintain a healthy and interesting diet, but it provides essential nutrients to the body.
The Heart Foundation recommends:
- Plenty of vegetables, fruits and wholegrains.
- A variety of healthy protein sources , legumes , nuts and seeds. Smaller amounts of eggs and lean poultry can also be included in a heart healthy diet. If choosing red meat, make sure it is lean and limit to 1-3 times a week.
- Unflavoured milk, yoghurt and cheese. Those with high blood cholesterol should choose reduced fat varieties.
- Healthy fat choices nuts, seeds, avocados, olives and their oils for cooking
- Herbs and spices to flavour foods, instead of adding salt.
Also, be mindful on how much you are eating and whether you are filling up on unhealthy foods. Portion sizes have increased over time and many of us are eating more than we need which can lead to obesity and increase our risk of cardiovascular disease.
Ideally, a healthy plate would include servings of ¼ protein, ¼ carbohydrates and ½ vegetables.
Serving size can vary depending on age, gender and specific nutrition needs.
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Foods With Added Sterols And Stanols
Sterols and stanols are plant chemicals which are a similar size and shape to cholesterol. They are absorbed from the intestines into the blood stream and block some cholesterol from being absorbed, lowering the cholesterol in your blood.
We get a small amount of sterols from plant-based foods such as vegetable oils, nuts, seeds, whole grains, fruits and vegetables, but its not enough to lower cholesterol. So, food companies have developed foods with plant sterols or stanols added to them, such as mini yogurt drinks, fat spreads, milk and yogurts.
These fortified foods lower your cholesterol gradually, over a few weeks, and how much depends on the amount you eat. Some experts believe they are the most effective single food for lowering cholesterol.
Who should eat foods with sterols and stanols added?
Sterols and stanols have been thoroughly researched, so they can be added to foods and are safe to eat.
They are suitable for:
- People with high cholesterol theres no real benefit if you dont have high cholesterol.
- Children with inherited high cholesterol such as familial hypercholesterolaemia with support from a doctor or dietitian.
- People taking statins sterols and stanols will help to lower your cholesterol further because they work in a different way to the statin.
They are not suitable for:
Aim for: one to three servings of fortified foods a day. This will give you 1.5 to 3g of stanols and sterols.
Three servings of: OR
- 1 glass of milk
One product a day:
Wheat Bread Is Your Best Bet For Cholesterol Control And High Fiber
Whole wheat is your best go-to bread when sticking to a low-cholesterol diet, according to Kristi King, RDN, MPH, a clinical instructor of pediatrics and gastroenterology at the Baylor College of Medicine and senior dietitian at Texas Childrenâs Hospital in Houston. âOne-hundred-percent whole grain bread is what you want it contains higher amounts of our friend fiberâKing says. âA great example, and one that I love, is pumpernickel bread,â she says, which is a rye-derivative but milder. And when you add cheese such as cheddar or gouda, King says youâll also be treating yourself to gut-friendly probiotics.
Whole wheat bread has other added benefits, too: Just one slice gives you about two grams of protein and two grams of fiber. Whether you opt to buy pumpernickel, rye, or good old-fashioned whole wheat, steer your cart to one of these choices in the bread aisle to help keep cholesterol in check.
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Is White Rice Bad For Cholesterol
November 26, 2015 by Cholesterol Guardian
For numerous people in various countries, white rice has been the most common daily menu. However, researchers found that white rice is not really a good choice for people with diabetes or those who are concern about their cholesterol level. Although in moderation white rice will not likely to boost cholesterol level, people which are more prone to increasing cholesterol level might tightly control their desire of consuming white rice.
Are Baked Potatoes Bad For Cholesterol
These all add fats to the potatoes, and trans or saturated fats are known to contribute to high cholesterol levels. That doesnt mean you cant still enjoy potatoes. Bake your potato, and try using a healthier butter alternative or some olive oil on top instead.
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Top Three Baked Potato Products High In Cholesterol
Below is a summary list for the top three baked potato items ranked by the amount or level of cholesterol in 100g.
1. Potatoes, baked, skin, with salt : 0mg 2. Potatoes, baked, flesh, with salt : 0mg 3. Potatoes, baked, flesh and skin, with salt : 0mg
Following on from the three top baked potato items or products containing cholesterol we have a more comprehensive break down of Potatoes, baked, skin, with salt, and the highest item containing cholesterol which is Potatoes, baked, skin, with salt. We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 5 types of baked potato.
At the bottom of the page is the full list for the 5 different types of baked potato based on the content in different servings in grams and oz , providing a comprehensive analysis of the cholesterol content in baked potato.
Food Supplements That Do Not Help With Cholesterol
Many extracts and supplements have been promoted for their overall health benefits and lipid-lowering effects, but do they work?
We reviewed the available scientific research and found that the following supplements had no good evidence to support those claims:
Selenium: Supplements may help lower cholesterol in people with low levels of selenium, but not in people with normal levels of selenium. There is not enough scientific evidence to say that selenium protects against cardiovascular disease.
Calcium: Results here are mixed, but the bottom line is calcium supplementation does not improve cholesterol levels.
Garlic supplements: Raw, powdered, and aged garlic supplements had no effect on cholesterol levels.
Policosanol: This substance, which is extracted from sugar cane wax, did not improve cholesterol.
Coconut oil supplements: There is mixed evidence about the cardiovascular benefits or harm of coconut oil. It is not an evidence-based alternative treatment for high cholesterol levels.
Coconut water: There is no high-quality data about coconut water improving cholesterol levels.
Resveratrol supplements: There is no evidence that these improve cholesterol levels in humans.
Soy isoflavones supplements: Taking supplements of soy isoflavones does not improve cholesterol levels.
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The Worst Foods For Your Cholesterol Levels
Our fast-paced modern life has thrown up many challenges and we tend to compromise on many things. We always seem to be in a rush to catch up on something or the other and in the process the first thing we ignore is what we eat and how we eat. That, more than anything else, is responsible for high cholesterol levels.
Now, now…you know this is not good for you!
Diet modification, coupled with exercise, is the best solution for lowering cholesterol levels but the sad part is that most of us tend to spend money on statin drugs rather than look for natural solutions. Simply avoiding foods that increase cholesterol can go a long way in reducing cholesterol levels in your body.
If you want to control cholesterol in your body, be sure to avoid the following foods.
1.Butter. Who doesnt love butter? In fact fats add to the taste of food. But at the same time, it is not healthy for you if you have high cholesterol. It is actually one of the richest sources of cholesterol. One tablespoon of butter can contain almost 30mg of cholesterol.
2.Shortening. Shortening is a semisolid fat used for preparing baked foods. It is 100% fat as compared to 80% in butter. What is more important to note is that it is made from hydrogenated oils, which are loaded with trans-fat. Avoid eating pie crusts and fried foods.
8.Pizza. The only thing good in a slice of cheese pizza is the tomato sauce, the rest of it is all high in cholesterol.
Liver Eggs And Muffins Can Be Part Of A Heart Healthy Diet If You Know What To Watch Out For
You dont have to be a nutritionist to know that you shouldnt eat fries and fried chicken on a regular basis. Theyre loaded with sodium and saturated fat and a diet high in saturated fat and trans fat can raise blood cholesterol levels, putting you at risk for heart disease, according to the American Heart Association .
Many foods that come from animals like meat and fat-containing dairy products contain saturated fat, while baked goods and fast food pack in trans fat, too. Because LDL cholesterol levels in particular can be too high on a high-saturated-fat diet, the AHA recommends that saturated fat make up no more than 5 to 6 percent of your total calories. On a diet of 2,000 calories a day, no more than 120 should come from saturated fat. Thats 11 to 13 grams of saturated fat per day at most.
Its worth noting that the thinking has changed about what increases cholesterol in the body. For example, previous dietary guidelines recommended consuming no more than 300 milligrams of dietary cholesterol per day. But in 2015, those guidelines changed, and there is now no specific recommendation limiting the amount of cholesterol that should be consumed through food. Thats because research has shown dietary cholesterol itself isnt harmful and actually doesnt contribute to increased levels of cholesterol in the body. Rather, the real culprits are saturated fat, trans fat, and added sugars.
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