How Can Your Diet Contribute To the Risk Of Diseases?

How Can Your Diet Contribute To the Risk Of Diseases?

As modern medical science has developed, you can see that the number of diseases that are termed as fatal has decreased to a big extent. Many diseases which had claimed a lot of life in the previous centuries are now treatable.

However, other diseases have now developed that have taken the place of the older one. The common thing in all of such health conditions is that they are interlinked which means the probability of you getting another problem related to one of the causes of the first is high.

For example, in respiratory health and syndromes, bronchitis is one of the common diseases along with asthma. Both of these can lead to the other if not treated and can end up in chronic obstructive pulmonary disease as well.

Therefore, it is important to look at the root causes of the diseases and prevent getting them in the first place rather than getting treatments which might not even work depending on what disease you have.

There are no treatments for COPD with scientific backing although there is a lot of research on the disease currently. Secondly, the disease had severe effects on the body and has very high mortality rates.  The cause of this disease is usually chemical exposure or the use of tobacco in any form.


RELATED: COPD – Cause And Prevention


Similarly, there is also a shared cause in the diseases which are responsible for the largest number of deaths worldwide. Cardiovascular diseases are the leading killers in the majority of the countries in today’s time.

What Are the Leading Causes Of Death? 

The diseases which come under the category of cardiovascular have similar causes like high triglyceride and LDL cholesterol concentration alongside low levels of HDL cholesterol. Cholesterol levels play a significant part in determining the healthy functioning of the heart.

Higher levels of cholesterol can lead to hypertension, a rise in blood-glucose level leading to diabetes, increased risk of a heart attack, cardiovascular diseases, and disturbed mental health.

It is important to avoid food with high LDL cholesterol especially if you have crossed the age of 30 as they can affect your heart health and make you gain weight.

However, this does not mean that you have to fully cut out the cholesterol from your diet. In fact, it is advised to consume a moderate quantity of the good cholesterol which tends to get a bad name because of LDL.

High cholesterol levels can be effectively maintained or prevented eating a balanced diet which fulfills all of your nutritional need and at the same time targets the root cause of inflammation and the high concentration.

Though avoiding harmful food which brings nothing good to the body will always be a good thing, you can still enjoy such foods once in a while to fulfill your cravings but it is highly recommended that you avoid processed foods, alcohol, and sugary carbohydrates with a lot of calories.

Which Foods Are High in Cholesterol?

Cholesterol is present in many of the foods that you consume daily. According to the National Cancer Institute, the following are the most consumed sources of cholesterol in the United States:

  • Beef
  • Grainy desserts
  • Eggs
  • Chicken
  • Cold cuts
  • Full fat cheese
  • Reduced fat milk
  • Hot dogs, sausage, ribs, and bacon
  • Shrimp
  • Pizza
  • Pasta
  • Pork
  • Mexican dishes
  • Deep fried food
  • Dairy dessert

The very important thing you should note here is not all of these foods have a negative impact on the body though they may have cholesterol. Foods that cause inflammation in the body and increase LDL cholesterol are ones primarily responsible for cardiovascular diseases.

The biggest example of the foods that cause a lot of inflammation and contain LDL cholesterol is bad quality meat as well as toxic oils that are an ingredient in most of the processed and packaged food as well.

In a similar way, high-sugar food, alcohol, solvents, and caffeine can stimulate the liver into producing more than needed cholesterol and thus causing inflammation in the body.

In addition, many of the studies on obesity and high cholesterol have shown that both happen to be associated along with coronary heart disease and the risk of getting a heart attack.

Hence, cutting out the foods that can make you put on extra pounds and increase your LDL levels at the same time is the simple solution that can end all of the problems.


Which Foods Should You Avoid?

Following are the foods you should consider cutting out if you are looking to lower your LDL levels and boost your HDL levels:

Processed Vegetable Oils

Thinking vegetable oils is a common misconception. Most of the oils that you can find today are harmful and should be avoided as much as possible. This is because these oils have to go through hydrogenation in order to become partially hydrogenated.

For example, canola oil is usually hydrogenated which increases the levels of trans fat in it which you should avoid as much as possible as it is not only known to increase LDL levels but to lower the HDL levels too.

Other oils to avoid along with canola oil are soy oil, corn oil, vegetable oil, and safflower oil.

Packaged foods

Avoiding packaged food is recommended by any person, trainer, or doctor as it is particularly known to be very unhealthy. These foods are also cited as ‘ultra-processed’ foods that are even worse for health.

Statistically, 66% of Americans get their calories from such packaged foods. There has been a huge rise in the number of people choosing snacks and packaged food over recent years and so has the level of obesity.

Try to avoid packaged foods such as potato chips, deep-fried food, and crackers as much as possible as they are only empty and harmful calories.


Where alcohol at moderate levels is okay and sometimes good for the body, too much of it like any other food is bad. Studies of high consumption of alcohol have shown that it can greatly increase the risk of cardiovascular diseases.

Do not consume more than 30 grams of alcohol per day which will keep it from affecting your cholesterol.

Refined Grains and processed meats

Refined grains such as bread, pasta, bakery products have been known to negatively affect the good cholesterol or HDL in the body as they contain a high glycemic index leading to an increase in levels of LDL cholesterol.

On the other hand, recent studies have also linked processed meats such as bacon with heart attacks and cardiovascular diseases. Whereas eating unprocessed, high-quality meat is fine, you should try to cut out bacon, bologna, sausages, hot dogs, and salami from your diet.

In addition, these meats are also high in sodium and can affect your blood pressure. Do not fall for the low-calories labels on such foods as there is no difference between them and the normal ones.

Sugary food

The leading cause of obesity is a diet very high in dietary sugar. High consumption of sugar has been linked to cardiovascular diseases, extreme weight gain, and other deadly diseases that are very hard to manage such as diabetes.

Over 75% of the packaged food contains dietary sugar. Added sugar in products leads to high triglyceride and LDL levels along with lowered HDL levels. This includes many of your favorite sugary treats.

Cookies, candies, cupcakes, muffins, cakes, brownies, and pastries are all high in added sugar and can cause inflammation as well as rapid weight gain. In addition to bakery items, the list of packaged, sugary food also includes energy drinks, smoothies, juices, and sodas.


Hilary Jensen

Hilary is a Food Science and Nutrition graduate with specialization in diet planning and weight loss. She enjoys reading and writing on Food, Nutrition, Diet, Weight Loss, and General Health.

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