Your cholesterol levels play a crucial role in your overall wellbeing. Chronically high “bad” cholesterol can result in heart attacks, stroke, peripheral artery disease, and more. One of the best ways to keep your cholesterol levels in a good range is to prioritize a healthy diet. You may already be aware of the most common culprits of cholesterol, such as fatty meats and fried food. However, there are a few surprising offenders that may be sneaking their way into your diet.
We spoke to Michelle Routhenstein, MS RD CDCES CDN, Preventive Cardiology Dietitian, Registered Dietitian Nutritionist, and Certified Diabetes Educator to highlight a few lesser-known cholesterol-raising foods. She pointed out coconut oil, unfiltered coffee, and protein bars. Learn more about the risks of each below.
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1. Coconut Oil
You may have heard about how seed oils are inflammatory. Coconut oil generally has a healthier reputation. But according to Routhenstein, this option isn't the best, either—especially if you're trying to lower your cholesterol. "While coconut oil has a health halo on it, its fatty acid make up is still 80-90% saturated fat which can raise the production of LDL particles and reduce LDL receptor activity, contributing to elevated cholesterol levels," she warns.
Your best bet is to reach for olive oil when possible. "Swapping this oil for olive oil can introduce more unsaturated fats which help HDL functionality to lower LDL cholesterol more effectively." Got it!
2. Unfiltered Coffee
Black coffee is generally a healthy choice in moderation. Creams, sugars, and syrups can take a toll on your health. But Routhenstein warns about one other option: unfiltered coffee. "Unfiltered coffee, like espresso or French press, can raise cholesterol levels because it contains oily compounds called cafestol and kahweol that signal the liver to make more LDL cholesterol and remove less of it from the bloodstream," she says.
Filtering your coffee could make a difference in your cholesterol. "Filtering coffee with a paper liner can remove these oily compounds from the coffee, making it a safer option to support healthy cholesterol levels," she tells us. Good to know!
3. Granola Bars & Protein Bars
Granola bars and protein bars are often framed as a nutritious on-the-go options for a quick meal replacement or snack. However, they often come with their own health risks if they're made with refined grains and added sugars, Routhenstein explains. "They can spike blood sugar and insulin, and drive the liver to turn that excess sugar into triglycerides."
That's why it's always important to check the ingredient label. "I would recommend looking closely at your packaged goods, beyond the marketing label, to fully assess the amount of added sugars, total carbohydrates, net carbohydrates and ingredients so you can choose an option that aligns with your heart health goals," she concludes. We can definitely get behind that!
