Heart disease and cholesterol are some of the most common and yet misunderstood health conditions. Cholesterol is a complicated substance. Some cholesterol-rich foods are, in fact, healthy, while only some are harmful. The following list helps clear things up.

Foods to eat

1. Eggs
One of the most nutritious foods on the planet is eggs. Apart from the easily absorbable proteins, it is rich in healthy fats, disease-fighting nutrients like lutein, iron, selenium, vitamin A, B complex vitamins, and carotenoids. A single large egg has over 210 milligrams of cholesterol which is 70% of the recommended quantity. This cholesterol is HDL or good cholesterol, which protects the heart. Most studies indicate that eating eggs has a positive effect on patients with cholesterol.

2. Shellfish
Shellfish are another high-cholesterol food that is very healthy. Clams, crabs, and shrimp are full of healthy proteins and micronutrients like selenium. An 85 gram serving of shellfish provides 50% of the RDI of cholesterol along with bioactive chemicals like carotenoids, antioxidants, and taurine, all three of which lower LDL cholesterol levels.

3. Full-fat yogurt
An average cup of full-fat yogurt has 31 mg of cholesterol, a mere 11% of the recommended amount. However, along with calcium, vitamin B, phosphorus, potassium, and magnesium, full-fat yogurt contains full-fat fermented dairy associated with lower LDL cholesterol levels. Research indicates consumption of full-fat yogurt leads to a lower risk of stroke, heart disease, and diabetes. It also aids easy digestion.

Foods to avoid

1. Meat
While seafood and some organ meat are healthy, red meat and processed meat can be harmful to people with high cholesterol levels. Stay away from steak, roast and ground beef, ribs, and pork that are high in both saturated fat and cholesterol content. Processed meat is also harmful since it is low in nutrition and high in sodium. Try switching to leaner meats with lower fat content and cook them without much oil.

2. Fast food
French fries, chicken wings, burgers, and all other kinds of fast food are things you should avoid. Greasy, oily, and fatty foods are calorie-dense and full of trans fat and LDL cholesterol. Studies indicate that swapping unhealthy hydrogenated oil with olive oil goes a long way in reducing the risk of heart disease. Apart from attacking the heart on its own, fast foods also increase the risk of obesity and diabetes, comorbidities associated with heart disease.

3. Desserts
Chocolates, doughnuts, and cakes all have one thing in common; they contain a lot of oil, fat, sugar, and cholesterol. They increase the blood sugar level and thus the risk of heart diseases, especially in those who are already battling cholesterol. Try making these foods at home, switching out unhealthy ingredients, and cutting sugar to half the recommended quantity. While sweets are tasty on the tongue, they are terrible for the heart.