Nigerian cuisine is delicious and diverse, but some traditional foods are high in cholesterol, which can lead to heart problems.
Here are some common high-cholesterol foods to watch out for:
1. Palm Oil
Palm oil is used in many dishes like Egusi soup and Banga soup. It’s high in saturated fats, which can increase cholesterol levels. Use less palm oil or switch to healthier oils like olive oil.
2. Fried Foods
Fried snacks like akara, puff-puff, and fried plantains are tasty but high in cholesterol. Baking or grilling these foods can be healthier.
3. Red Meat
Beef, goat, and lamb are common in Nigerian meals but are high in saturated fats and cholesterol. Choose lean meats or plant-based proteins instead.
4. Organ Meats
Liver, kidneys, and tripe are often used in dishes but are very high in cholesterol. Eat these sparingly.
5. Full-Fat Dairy Products
Whole milk, butter, and cheese contain high levels of cholesterol. Opt for low-fat or non-fat versions.
6. Suya
This popular street food, made from fatty cuts of meat, can be high in cholesterol. Choose leaner meats and smaller portions.
7. Pastries and Baked Goods
Items like meat pies and cakes are high in butter and margarine, increasing cholesterol. Eat these less often and in smaller portions.
Heart-Healthy Tips
– Eat more fiber-rich foods like fruits and vegetables.
– Choose healthier fats, such as those in nuts and fish.
– Limit processed foods.
– Watch portion sizes.
By making smarter food choices, you can enjoy Nigerian cuisine while keeping your heart healthy.
