Cholesterol isn't actually the enemy; the body still needs it to form hormones, produce vitamin D, and maintain cell function. However, problems arise when levels are excessive. High cholesterol can build up in blood vessels and increase the risk of serious diseases like heart attack and stroke.
What's often overlooked is that daily eating habits are the primary triggers. From fried foods and fast food to high-fat snacks that are hard to resist.
To keep your cholesterol levels under control, let's learn about the foods you should avoid to keep your body healthy and free from the risk of disease!
Why Does Cholesterol Rise?
Cholesterol is a type of fat that the body actually needs, but when levels are excessive, cholesterol can build up in the blood vessels and trigger various diseases, especially heart disease and stroke.
In Indonesian society, the biggest contributing factor often stems from daily diet. Many traditional dishes frequently use oil, thick coconut milk, and fried foods, from street food to rendang, opor (Indonesian coconut milk-based dishes), and other coconut milk-based dishes. This combination can easily increase cholesterol levels if not balanced with a healthy lifestyle.
7 Cholesterol-Rich Foods to Avoid
Before cholesterol levels rise and trigger health problems, it's important to pay closer attention to what we consume daily. Some foods can actually raise cholesterol more quickly than we realize.
The following is a list of foods to avoid for cholesterol sufferers:
1. Fried Food and Fast Food
Both contain high levels of trans fat and saturated fat. Repeated frying makes the oil unhealthy and triggers an increase in LDL (bad) cholesterol, which can significantly increase the risk of blood vessel blockages.
2. Fatty Red Meat
Beef or lamb with thick layers of fat contain high levels of saturated fat. Consuming too much of this fat can accelerate plaque buildup in the arteries and increase the risk of heart disease.
3. Offal and Fatty Parts of Animals
Parts such as the liver, intestines, tripe, and chicken skin are very high in cholesterol. Excessive consumption can directly affect blood cholesterol levels, especially for those with a history of high cholesterol.
4. Foods Containing Coconut Milk and Processed Solid Fats
Dishes made with thick coconut milk, such as gulai, rendang, opor, or curry, contain high levels of saturated fat, which can raise cholesterol. Repeatedly cooking coconut milk also increases the fat content.
5. Butter, Margarine, and Full Cream Dairy Products
High-fat dairy products, as well as butter or margarine, contain saturated fat and often trans fat. If consumed daily, cholesterol can rise rapidly without you realizing it.
6. Packaged Sweet Cakes and Snacks
Biscuits, wafers, sweet breads, and even packaged snacks often contain a mix of saturated fats, high sugars, and hydrogenated oils. This combination not only raises cholesterol but also puts you at risk of weight gain.
7. High Cholesterol Seafood (Shrimp, Squid, Shellfish)
Although rich in protein, some types of seafood are high in cholesterol. Consuming too much, especially fried or cooked with fatty spices, can increase cholesterol levels more rapidly.
Knowing the list of foods to avoid doesn't mean you have to stop eating delicious food. The key is to limit portion sizes, choose healthier cooking methods, and balance your diet with physical activity. This way, you can keep your cholesterol levels under control and maintain your long-term health.
Table of Cholesterol Content of Food Ingredients Per 100g
The following table shows the cholesterol levels of various foods, grouped into the categories "Dangerous," "Caution," and "Safe." This information can be used as a guide to limiting cholesterol intake to maintain heart and blood vessel health.
|
No |
Food |
Content (mg) |
Category |
|
1 |
Quail eggs |
3,640 |
Forbidden |
|
2 |
Cow brain |
2,300 |
Forbidden |
|
3 |
Chicken egg yolk |
2,000 |
Forbidden |
|
4 |
Squid |
1,170 |
Forbidden |
|
5 |
Goat offal |
610 |
Dangerous |
|
6 |
White clams / oysters |
450 |
Dangerous |
|
7 |
Beef offal |
380 |
Dangerous |
|
8 |
Butter / margarine |
300 |
Dangerous |
|
9 |
Chocolate |
290 |
Dangerous |
|
10 |
Creamy cow's milk |
280 |
Dangerous |
|
11 |
Cow's milk |
250 |
Dangerous |
|
12 |
Lard |
200 |
Dangerous |
|
13 |
Eel |
185 |
Be careful |
|
14 |
Coconut milk |
185 |
Be careful |
|
15 |
Shrimp |
160 |
Be careful |
|
16 |
Snail |
160 |
Be careful |
|
17 |
Crab |
150 |
Be careful |
|
18 |
Cheese |
140 |
Be careful |
|
19 |
Beef fat |
130 |
Once in a while |
|
20 |
Goat fat |
130 |
Once in a while |
|
21 |
Fatty beef |
125 |
Once in a while |
|
22 |
Pomfret |
120 |
Once in a while |
|
23 |
Pigeon |
120 |
Once in a while |
|
24 |
Beef |
105 |
Once in a while |
|
25 |
Beef ribs |
100 |
Once in a while |
|
26 |
Smoked meat |
98 |
Once in a while |
|
27 |
Yellowtail fish |
85 |
Healthy |
|
28 |
Lean goat meat |
70 |
Healthy |
|
29 |
Rabbit meat |
65 |
Healthy |
|
30 |
Selected lean beef |
60 |
Healthy |
|
31 |
River / freshwater fish |
55 |
Healthy |
|
32 |
Skinless chicken meat |
50 |
Healthy |
|
33 |
Selected skinless duck meat |
50 |
Healthy |
|
34 |
Sea cucumber |
0 |
Healthy |
|
35 |
Nonfat cow's milk |
0 |
Healthy |
|
36 |
Chicken egg white |
0 |
Healthy |
Cholesterol Level (Reference)
- Total cholesterol : < 200 mg/dL
- LDL cholesterol : < 100 mg/dL
- Triglycerides : < 150 mg/dL
- HDL cholesterol : > 40 mg/dL
The Dangers of High Cholesterol If Left Untreated
If cholesterol levels remain high over the long term, the effects can not only cause discomfort but also trigger various serious illnesses. Here are some risks to be aware of:
1. Buildup on the walls of blood vessels (atherosclerosis) increases the risk of coronary heart disease, causing stroke.
Excess cholesterol can stick to blood vessel walls and form plaque. Over time, this plaque hardens and narrows the blood vessels. This condition is called atherosclerosis, and it is the beginning of various cardiovascular diseases.
When the blood vessels around the heart are blocked by cholesterol plaque, blood flow becomes disrupted. As a result, the heart lacks oxygen and nutrients, thereby increasing the risk of heart attack and coronary heart disease.
Cholesterol plaque can also block blood vessels in the brain. If blood flow to the brain is interrupted, part of the brain tissue can die, causing a stroke. This condition requires immediate treatment as it can lead to permanent disability.
2. Risk of causing high blood pressure (hypertension)
Narrowed blood vessels force the heart to work harder to pump blood throughout the body. This increased pressure can trigger hypertension, which ultimately increases the risk of heart disease and stroke.
3. Affects Liver Function and Fat Metabolism
The liver plays a crucial role in regulating and processing cholesterol. If cholesterol levels are too high, the liver will have to work harder, which can lead to impaired liver function. This can disrupt overall fat metabolism and potentially lead to fatty liver disease.
It's Time to Watch Your Cholesterol, When Should You See a Doctor?
Maintaining normal cholesterol levels is a crucial step in protecting the body from various serious diseases, from coronary heart disease to stroke. Diet plays a significant role in preventing high cholesterol, so it's important to be more selective about your daily food choices.
Start by avoiding unhealthy foods, limiting saturated fat intake, and increasing your intake of healthier foods like vegetables, fruits, and low-fat protein sources. Don't forget to balance this with regular exercise and a more active lifestyle.
Additionally, it's important to know when to see a doctor. If you frequently feel tired, dizzy, or experience chest pain, have a family history of high cholesterol, or are living a risky lifestyle (eating a high-fat diet, not exercising enough), get your cholesterol checked immediately. Regular screenings are also recommended for people over 35, or earlier if you have risk factors.
With consistent small steps and regular health check-ups, you can keep your cholesterol levels safe and protect your heart health in the long term.
Article written by Dr. Sandy Perkasa, Sp.PD (Internal Medicine Specialist, EMC Alam Sutera & Grha Kedoya Hospital).