Reviewed by Dietitian Kelli Mcgrane, Ms, Rd
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“Key“
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Processed meat, including bacon, hot dogs and even delicacies, should be limited to maintaining healthy cholesterol levels.
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Processed meats are usually high in saturated fat and sodium and can adversely affect your bowel health.
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Instead, choose lean, unprocessed meat and vegetable proteins.
Cholesterol often gets bad rap, but not everything is harmful. In fact, cholesterol is vital for many basic functions, including digestion, hormone production and vitamin D synthesis from sunlight. However, when cholesterol levels become too high, it can lead to plaque accumulation in your arteries, increasing the risk of heart disease. The more plaque accumulates, the more difficult your heart should work to push the blood throughout your body and the greater the risk of heart attack or stroke.
While factors such as age and genetics are beyond your control, the perception of a healthier diet and lifestyle can give you some agency above your cholesterol levels. So, what does experts # 1 recommend that you limit your risk of high cholesterol? Processed meats.
It is probably not so surprising to hear that processed meats, such as hot -doings, sausage and salami, are not the best for your heart. However, you may not realize that many of your favorite delicacies such as turkey, ham and roasted beef – which people tend to think healthier – they are also included. Read to find out why it may be time to rethink what you put in your sandwiches.
Why you should limit the processed meats
Often high in saturated fat
As for the decrease in cholesterol levels, the main nutrient that needs to be limited is surprisingly not diet cholesterol but saturated fat. Depending on the product, processed meat is a common culprit for saturated intake. “Processed meat is usually more fatty meat cuts and are high in saturated fat. High-level fat-containing foods are known for causing high cholesterol and raising low-density lipoprotein levels (LDL), especially the monta-based base.
Although it may not be surprising to hear that bacon and salami contain saturated fat, Veronica Rus, a person, RD, CDE, the owner of the cardiac nutritionist, adds: “Even the healthier options-like turkey bacon or low fat cuts-were not a sort of ecstra [necessarily] No saturated fat; They are a little more built than regular versions, but still contribute to your overall intake of saturated fats for the day. “
Can negatively affect the gut microbiome
The composition of your gut microbiome is crucial to almost every aspect of your health, including cholesterol management. Studies show that high -content diets, especially processed meats, can reduce the variety of bowel bacteria. This is concerned as a variety of microbiome plays a key role in regulating absorption and excretion of cholesterol. A well -balanced microbiome can also help reduce chronic inflammation, a major contribution to the development of heart disease.
Can be loaded with sodium
In addition to saturated fats, processed meats are usually much higher in sodium than unprocessed. For example, a 100-gram serving of baked turkey breast contains 99 milligrams of sodium, while serving Deli delicacies provides a huge 810 mg sodium-and this is before adding sodium of sandwich bread, spices and other garnishes.
Sodium – and many of it – is added to extend the shelf life of the processed meats. While maintaining meat was once important when people had no freezers and refrigerators, it is no longer necessary and can do more harm than benefits. Until it has been shown that high sodium intake increases cholesterol levels, according to Hart, “a high -sodium diet can increase the risk of developing high blood pressure, leading to your heart, negatively affects your overall cardiovascular health.
Other strategies to reduce your cholesterol
Replacing processed meats in your diet with healthier alternatives is not the only strategy for improving your cholesterol levels.
Here are nutritional tips to support better cholesterol levels and overall heart health:
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Complete in fiber: “A great way to combat high cholesterol is to eat a high -fiber diet,” Hart says. “When consuming high quality foods, fiber binds to cholesterol molecules to prevent blood absorption. Foods high in fiber include fruits, vegetables, whole grains and oats to name a few,” she adds.
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Get enough omega-3s: “Another great way to reduce high cholesterol is to consume a diet rich in omega-3 fatty acids. These are a” good “type of fat that can help reduce inflammation, which can cause high cholesterol. Foods rich in omega-3 fatty acids include fatty fish (such as salmon), nuts, avocados and flaxcasures, “says Hart.
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Choose healthier protein options: While sometimes a hot dog or delicacy sandwich will not derail your health completely, they should not be on your regular lunch (or dinner). Instead, Rouse recommends choosing slender, unprocessed proteins, or vegetable or animal base, such as grilled chicken, canned salmon or mashed chickpeas.
Bottom line
Are you trying to lower your cholesterol? It may be time to re -evaluate your choice of protein. “Many people think that grab a quick turkey sandwich is an easy way to get a protein, but processed meats are important to reduce when you are worried about cholesterol,” Rus says. In their place, choose the more exhausted meats, such as chicken or fish, or vegetable proteins, such as tofu or beans, to keep your cholesterol levels under control.
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