Maintaining a healthy diet is one of the most important parts of keeping your heart in great shape. You likely already know that the food you eat plays a major role in the health of your heart, especially when it comes to your cholesterol. In addition to adding antioxidant-rich foods to your plate, it’s also crucial to limit your intake of harmful ingredients that could cause your cholesterol to skyrocket over time. But while there are many common culprits that most people know to avoid—such as fried foods and fast foods—there are also a few you may not even be aware are posing a risk.
To uncover a few lesser-known offenders that could take a toll on your heart health if eaten in excess, we spoke to registered dietitian Jesse Feder of My Chron’s and Colitis Team. He told us that coconut, full-fat milk, and nuts are a few surprising but potentially detrimental options. Read on to learn more about the risks of each.
1. Coconut and coconut oil
You've likely heard a thing or two about the benefits of coconut oil, whether you're putting it on your hair for extra shine and softness or adding it to meals for a bit of fat-burning power. However, if you're not careful, consuming too much of the stuff could lead to higher cholesterol.
"Coconut and coconut oil contain very high amounts of saturated fats," Feder says. "Saturated fats are linked to increases in LDL or bad cholesterol levels. When LDL increases so does your risk of heart disease and other cardiovascular diseases." Yikes!
While this food is general fine in moderation, limiting your intake is an important step to take.
2. Full-fat milk
Milk is high in calcium, vitamin D, potassium, and more, all of which offer up benefits for your overall health. But Feder recommends steering clear of full-fat milk if lower cholesterol or a healthier heart is a major priority for you.
"Milk is high in calories, fats, and saturated fats," he says. "This can lead to increases in body weight and LDL or bad cholesterol levels. Increases in unhealthy bodyweight and saturated fat consumption is linked to increased risk of heart disease."
Luckily, there are many other alternatives out there—including non-dairy milks, which could help you lose weight.
3. Nuts
Don't get us wrong, nuts are great for you. In fact, they're often deemed one of the healthiest snacks out there, and when eaten in moderation, they can even be great for your heart. As Feder notes, though, things could turn south if you go overboard and eat too many too often.
"While healthy in moderation, nuts can easily lead to increases in cholesterol and heart disease if eaten too often," he says. "Nuts are naturally high in calories, saturated fats, as well as healthy fats. This is why in moderation they even have heart healthy effects, but in excess can lead to weight gain and increases in LDL or bad cholesterol levels. This can eventually lead to heart disease as well." Noted!
The bottom line
At the end of the day, all of these foods are generally fine and healthy in moderation. In fact, they can be good for you! However, remember that the key to a healthy diet is just that: moderation. It's also always important to consider your healthy goals and the way that the foods you eat can help or harm those goals. Ultimately, limiting your intake of coconut, full-fat milk, and nuts is a good idea for anyone aiming for lower cholesterol and an overall healthy heart.
READ MORE: 3 Things To Stop Doing Because They Could Lead To Heart Disease
