Although french fries do not contain any dietary cholesterol, they may be high in trans fat and saturated fats, which can increase the risk of high cholesterol.
The liver makes enough cholesterol for the body to function properly. Dietary cholesterol, which occurs in animal products, can increase cholesterol levels.
Foods high in trans fat or saturated fats can also increase unhealthy cholesterol levels in the body, which can lead to health conditions.
This article looks at the link between french fries and cholesterol, healthier alternatives, and other foods to eat or avoid to manage cholesterol levels.
French fries
According to the
Trans fat increases “bad” LDL cholesterol and reduces “good” HDL cholesterol. Trans fat can increase the risk of heart disease, stroke, and type 2 diabetes.
A medium serving of french fries, around 117 grams (g), contains
The AHA recommends a daily intake of no more than
Cholesterol is a waxy substance that the body needs to build cells and create certain vitamins and hormones. Although it is essential for health, too much cholesterol can cause health conditions.
Cholesterol comes from
Certain foods and lifestyle factors can lead to high cholesterol, which can be a risk factor for heart disease, heart attack, and stroke.
There are two types of cholesterol. Low-density lipoprotein (LDL) is “bad” cholesterol, as it can cause a buildup of plaque in the arteries. High-density lipoprotein (HDL) is “good” cholesterol, as it reduces the risk of heart disease and stroke.
Triglycerides are another type of fat in the blood, which, combined with high LDL or low HDL levels, can increase the risk of cardiovascular conditions.
Total cholesterol refers to the combined amount of LDL, HDL, and triglycerides in the blood.
Learn more about the difference between HDL and LDL cholesterol here.
The term “high cholesterol” means the body has an excess of LDL or total cholesterol. This can be concerning because cholesterol deposits in the arteries
Plaque can cause atherosclerosis, when the arteries narrow and harden. This reduces blood flow, raising blood pressure and increasing the risk of heart attack and stroke.
High levels of HDL cholesterol can be beneficial for health, as HDL cholesterol carries LDL cholesterol away from the arteries to the liver. The liver can then break down LDL cholesterol and eliminate it from the body.
According to the Centers for Disease Control and Prevention (CDC), people have high cholesterol if their total cholesterol level exceeds
A lower cholesterol alternative to french fries may be to make them at home using a healthier oil option,
Liquid oils may be lower in saturated fats than solid fats, such as butter or lard.
People can also reduce the amount of oil they use by using an oil spray or adding a little water when cooking. Baking french fries in the oven rather than using a deep fryer may also be a healthier alternative.
Traditional french fries may be high in salt, so people may want to choose alternative seasonings, such as herbs or spices. Excess salt can
A healthier alternative to deep-fried french fries may be to make baked french fries. People can try the following recipe:
Ingredients
- 2 pounds russet potatoes, which is around 5 medium potatoes
- 2 tablespoons olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
Method
- Preheat oven to 450ºF (232ºC).
- Half each potato, then cut into thin slabs, before slicing each slab into 1/4-inch sticks.
- Place the potato sticks in a bowl and toss with olive oil, salt, and pepper to coat them evenly.
- Place the potato sticks onto a baking sheet lined with baking parchment, which helps them crisp up.
- Bake in the oven at 450ºF (232ºC) for 25 minutes until golden brown and crispy.
- Flip the fries over and bake for an extra 15 minutes to crisp them up.
If people are trying to reduce their salt intake, they can replace salt with a different seasoning, such as paprika or garlic powder.
Foods that may raise cholesterol levels include:
- processed meats, such as bacon, ham, and salami
- takeout and fast foods, such as hamburgers and pizza
- deep-fried foods
- processed and baked foods, such as pastries, cakes, and cookies
- fatty meat and skin on poultry
- butter, ghee, and lard
- coconut oil
- palm oil
- cream and ice cream
- foods containing hydrogenated oils
A diet high in fiber and healthy fats may help lower “bad” cholesterol and increase “good” cholesterol. A heart-healthy diet can help support healthy cholesterol levels. It includes foods such as:
- fruits and vegetables
- legumes and pulses, such as chickpeas, lentils, kidney beans, and haricot beans
- oats and barley
- whole-grain breads, pasta, rice, and cereals
- unsalted nuts
- seeds
- nut butters, tahini, and spreads made with unsaturated fats, such as olive or canola oil
- avocados
- healthy cooking oils, such as sunflower, sesame, or olive
- fish, particularly those high in omega-3 fatty acids, such as salmon, tuna, or sardines
- lean meat
- reduced-fat dairy or nondairy foods, such as yogurt and cottage cheese with no added sugar
Other ways to lower cholesterol include:
- increasing physical activity
- maintaining a moderate weight overall and around the middle torso
- quitting or reducing smoking and secondhand smoke exposure
- limiting or avoiding alcohol
In addition to lifestyle changes, some people may require medication to help lower cholesterol. People can talk with a doctor about possible treatments.
Learn about natural ways to lower cholesterol without medication here.
Although french fries do not contain any dietary cholesterol, they may be high in trans fat and saturated fats. Trans fat and saturated fats can increase “bad” LDL cholesterol and lower “good” HDL cholesterol.
Higher LDL and lower HDL cholesterol levels can lead to plaque buildup in the arteries and an increased risk of cardiovascular disease.
French fries may also be high in salt, which can increase blood pressure and affect heart health.
Baked french fries may be a healthier alternative to deep-fried versions. People may want to make homemade french fries using a healthy oil, such as olive oil, and seasonings, such as herbs and spices.