Cholesterol is a waxy substance in your blood that becomes a problem when you have too much of it. This is because it can build up in your blood over time and cause blockages.
High cholesterol is a major risk factor for potentially fatal medical emergencies such as strokes and heart attacks. There are several factors that can cause high cholesterol, one of which is diet.
Eating too much saturated fat, for example, can raise your cholesterol levels. The government recommends that men should eat just 30 grams of saturated fat, while women should eat 20 grams and children should eat even less. However, the NHS warns that “most people in the UK eat too much saturated fat.”
Data from the UK Health Authority (UKHSA) shows that six in 10 people in England have high cholesterol, meaning millions of people are living with the condition. So one important way to manage your cholesterol is to reduce the amount of saturated fat you eat.
“To lower your cholesterol, try to avoid fatty foods, particularly those containing saturated fats,” recommends the NHS. “But you can also eat foods that contain a healthier type of fat, called unsaturated fats. Check the labels on foods to see what type of fat they contain.”
What should we avoid?
The NHS warns of three popular foods high in saturated fat that we should limit our consumption to keep our cholesterol levels low and protect our hearts: meat pies, sausages and fatty meats.
This is supported by the advice of the British Heart Foundation (BHF), which explains that the majority of the saturated fat we eat comes from these types of foods. The charity says: ‘Red and processed meat (including beef, lamb, pork, bacon and ham, and dishes made from them) is one of the biggest sources of saturated fat in the average British diet.
“These meats are typically higher in saturated fat than skinless chicken or turkey, and when included in a pie, pastry or quiche, the dough contains even more saturated fat.”
To limit your intake of saturated fats, the BHF recommends: “You can reduce the saturated fats in your diet by choosing leaner cuts of meat, lean or extra lean mince, and by eating chicken, fish or plant-based proteins (such as beans, lentils or tofu) instead of red meat.”
Other sources of saturated fat to avoid include:
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Butter, lard and ghee
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Cream and hard cheese, such as cheddar
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Cakes and cookies
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Foods containing coconut oil or palm oil.
If you are concerned about your cholesterol levels, you should talk to your doctor.
