In order to maintain great health, it’s important to think about more than the number of calories you’re consuming each day. A healthy diet is about more than cutting out sugar and limiting your fat intake for a slim figure; it’s also crucial to consider factors that could affect your cholesterol and inflammation levels. Inflammation can be a major driver not only of weight gain, but also of a number of health concerns and diseases. That’s why it’s best to steer clear of certain inflammatory foods, including a few meats that could also raise your LDL cholesterol.
We checked in with Registered Dietitian Lena Bakovic, MS, RD, CNSC at VNutrition and Dr. Olalekan Otulana, GP to highlight some common culprits, including red meat and fried chicken. Find all of their warnings below.
Women Are Swapping Their Boring Water For This Ice Pop Electrolyte Mix!
1. Red Meat
While red meat, especially grass-fed, organic sources of red meat, is totally fine in moderation, if you're looking to reduce inflammation in your body, health experts and dietitians like Bakovic suggest only indulging occasionally, and otherwise keeping it sparse in your diet.
"Red meats like beef, pork, and lamb are recommended to be enjoyed occasionally; however, the consumption of red meat on a regular basis can also increase inflammation and risk for chronic disease such as cardiovascular disease," says Bakovic.
"Both processed and red meats tend to be high in saturated fat content, which, if consumed in excess, plays a role in inflammation in our bodies as well as increases levels of LDL cholesterol, commonly known as 'bad' cholesterol, in the blood," she continues. "High levels of LDL cholesterol are associated with increased risk of both heart disease and stroke."
2. Processed Breakfast Meats
When you wake up in the morning, sometimes it can be so satisfying to rise and eat a spread of eggs, breakfast meats, toast, and more. However, some of today's most popular breakfast meats, like bacon and sausage, are processed meats that can be highly inflammatory.
"They are loaded with preservatives and salt, which can increase inflammation and chronic disease risk in the long run," notes Bakovic.
If you're incorporating bacon or sausage into your routine most mornings, consider swapping them for leaner sources of protein, like a low-fat turkey sausage, or simply double the amount of eggs you're eating. You can also reach for meat-free products like Greek yogurt or cottage cheese.
3. Processed Deli Meats
Who doesn't love a good sandwich now and then? Many women make themselves a sandwich with deli meat for lunch or dinner, as they're easy and you can pile them with all sorts of toppings, including nutritious, crunchy vegetables. However, most deli meats you find in the grocery store are processed and full of additives that can raise your cholesterol and increase inflammation in your body.
The Cleveland Clinic notes that "studies have shown that higher intakes of these meats lead to cancer, heart disease, and stroke, all of which go hand-in-hand with inflammation."
It can be hard to give up deli meat if you're an active sandwich eater, so try to stick to eating it only once a day, and don't go overboard! Stack your sandwiches with more vegetables than meat if possible, and pair your sandwiches with healthier, high-protein sides.
4. Fried Meats
We know: fried foods are undeniably delicious. From chips to donuts to fried chicken, these are among the most crave-able foods. But the unfortunate truth is that they can wreak havoc on your body. So next time you have a hankering for KFC, it's wroth considering the consequences.
"Deep fried foods contain trans fats and oxidised oils which heighten inflammation, damage artery walls, and elevate cholesterol levels," Dr. Otulana says. Baking or air-frying can offer a safer alternative when you're craving something crunchy. And it can taste just as great!
