A cardiologist has spotlighted the three top offenders for those navigating the choppy waters of blood pressure woes, singling out one particularly notorious “cholesterol bomb”.
Heart health specialist Dr Steven Lome delved into dietary foes during his latest stint on the Physicians Committee podcast.
Key to the cholesterol chatter is grasping that it comes in two major forms: HDL and LDL. HDL earns its stripes as ‘good’ cholesterol for its ability to decrease the odds of heart issues or strokes.
In stark contrast, LDL cholesterol is the proverbial black sheep, notorious as ‘bad’ because an overabundance can lead to artery clogs and escalated heart disease risks.
Lome provided a watchlist for cholesterol-conscious eaters, suggesting they steer clear of excess processed meats, red meats, and eggs, reports Cork Beo.
He unpacked his advice, divulging: “Processed meats, pepperoni, baloney, salami, sausage, things like that, they’re extremely high in saturated fat and, most of the time most, saturated fat has the biggest impact and they are high in saturated fat.
“They also have a good amount of dietary cholesterol which we need to remember, dietary cholesterol is not an essential nutrient. Processed meats I think by far would be the worst.
“Next, I would put red meats which still would be high in cholesterol and saturated fat significantly so you really want to get rid of those. And then eggs. Eggs are a cholesterol bomb, I hear people call them. That yoke is just so full of cholesterol. In most surveys, eggs are the number one source of dietary cholesterol in the American diet.”
Numerous studies have been conducted on how diet affects cholesterol levels, notably focusing on specific foods.
Regarding eggs, one investigation published in the Science Direct journal scrutinised how egg consumption influences blood lipid profiles, questioning whether they should be part of our diets.
Their findings were as follows: “When combined with healthy eating patterns that include more dietary fibre or fish, eggs may be beneficially associated with lipid outcomes. Overall, these results provide no evidence that egg intake should be limited when consumed as a part of a fibre-rich, heart-healthy diet.”
Conversely, another study raised concerns that eggs could escalate LDL cholesterol levels, as reported in the Nutrients journal. Researchers posited: “Notably, longer-term high egg-consumption may lead to higher LDL-c/HDL-c ratio and LDL-c. However, RCTs with long-term follow-up are needed to guarantee the association between egg consumption and human health.”
Red and Processed Meat.
Research conducted by the University of Oxford has revealed a correlation between consuming red and processed meat and a heightened risk of heart disease. The study, published in the Critical Reviews in Food Science and Nutrition journal, discovered that increased consumption of red and processed meat could elevate the risk of heart disease.
Dr Keren Papier, co-lead author of the study, noted: “Red and processed meat have been consistently linked with bowel cancer and our findings suggest an additional role in heart disease.
“Consequently, current guidelines advising against excessive red and processed meat consumption may also help prevent coronary heart disease.”
Experts also warn that consuming processed and red meat can have an adverse impact on cholesterol levels and heart disease risk.
Speaking to GloucestershireLive, Alex Dyer, wellness expert at Ski Vertigo, cautioned: “Reducing processed meats is not just about lowering cholesterol. It’s about giving your heart the best chance to perform at its peak, whether that’s during mountain treks or daily activities.
“When clients start cutting out processed meats, they often notice improvements in energy levels and recovery times. It’s a change that supports better circulation and reduces the load on the cardiovascular system. The body becomes more efficient, endurance increases, and overall wellness improves.”
For more information on reducing cholesterol levels, visit the HSE website.