Though the mere mention of cholesterol often sends shivers down the spine, it's not the villain it's made out to be. Actually, it's crucial for your well-being.
Cholesterol is essential for our bodies, performing critical tasks such as hormone production and cell construction. It plays an ace role in digestion and snatching up vitamin D from those golden sun rays.
This fatty substance might conjure images of greasy food, but it's actually a waxy material, tinged with yellow. And surprise, surprise – it's your body itself that cooks up most of the cholesterol you've got, not just the steak and eggs!
Now cast your mind to 'good' vs 'bad' cholesterol - indeed, it's a thing. Cholesterol cruises through our bloodstream, chauffeured by two different types of lipoproteins: LDL or the infamous "bad" cholesterol bearer, and HDL, the transporter of "good" vibes.
That's when things get sticky, literally, leading to plaque formation – the stuff heart attacks and strokes are made of.
Fling out that processed meat from your diet, – nutritionists are telling us it's a no-go if you're hoping to dodge the high cholesterol bullet.
Good news for those who've clocked their LDL cholesterol levels are soaring – there's absolutely no need for alarm. Not only can meds help, but so can scoffing on the right grub.
King's College London's Dr Sarah Berry, who's also in charge at science nutrition outfit Zoe, reckons: "the right diet [can] improve your cholesterol as much as medication".
So, what’s the foodie culprit to steer clear of when battling the “bad” cholesterol beast?
Processed meats, that’s your enemy.
"Processed meats are typically fattier cuts of meat and are high in saturated fat. High saturated fat-containing foods are notorious for causing high cholesterol and increasing levels of low-density lipoprotein (LDL) cholesterol, specifically," states Carly Hart, a dietician.
And don’t be fooled by the allegedly "Even the 'healthier'-sounding options - like turkey bacon or low-fat deli cuts - aren't [necessarily] free of saturated fat, they're just a bit leaner than regular versions but still contribute to your total saturated fat intake for the day."
A warning comes from health experts about the sneaky dangers of processed meats, likely to be loaded with extra sodium (salt), which not only preserves them for longer but also adds that addictive taste. Beware though, because a high-salt diet can raise your risk of high blood pressure.
Taking it a notch higher, one cancer dietitian, Nichole Andrews, doesn't mince her words when she claims that processed meats are one of just two foods definitely known to cause cancer – the other being alcohol. Cancer Research UK gives weight to her statement, stressing, "We know for definite that processed meat is a cause of cancer. We are as sure of this link as we are for other proven causes of cancer, like tobacco and alcohol."
Elevating the concern, both processed meat and alcohol are classified as Group 1 carcinogens by the World Health Organisation – placing them in the notorious league of substances that are proven to cause cancer in humans. The WHO explains, "This category is used when there is sufficient evidence of carcinogenicity in humans. In other words, there is convincing evidence that the agent causes cancer."
Though this tag doesn't guarantee cancer upon consumption, it flags a significant risk.
What exactly falls under the category of processed meat?
According to the World Health Organisation, processed meat is defined as "meat that has been transformed through salting, curing, fermentation, smoking, or other processes to enhance flavour or improve preservation". They note it usually includes pork or beef but can also feature other red meats, poultry, offal, or even by-products like blood.
For those looking to cut down their cholesterol, nutrition expert Rob Hobson recommends eight straightforward tips for healthier living. His advice is clear: "Lowering cholesterol doesn't have to be complicated - simple food swaps can make a big impact. From boosting soluble fibre to embracing heart-healthy fats, these small changes add up over time."
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