Cholesterol is an important constituent of cell membranes and a precursor to steroid hormones. There are several types, including low-density lipoproteins (LDL) and high-density lipoproteins (HDL). LDL cholesterol can be damaging in excess amounts because it can cause fatty deposits to stick to the walls of the arteries. The process results in the clogging or narrowing of the arteries and leads to heart disease. HDL is called the good cholesterol because it carries excess cholesterol from the bloodstream to the liver where it is flushed away. Cholesterol is made in the body and comes from certain foods.
Body
About 75 percent of blood cholesterol is made from the liver and other cells in the body, according to the American Heart Association. Body-produced cholesterol is essential to life, as it is involved in the production of estrogen, testosterone, vitamin D and other substances in the body. Some people inherit genes that produce too much LDL cholesterol, so they have to take extra care in avoiding dietary cholesterol. In some cases, medication is needed when diet is not enough to keep cholesterol levels within a healthful range.
Saturated Fat
Fatty meats, seafood, poultry with skin and whole-milk dairy products, including milk, ice cream and cheese, contain high amounts of saturated fat. Coconut, coconut oil, palm oil and palm kernel oil are also high in saturated fat. Saturated fat raises levels of harmful LDL cholesterol and it also increases levels of protective HDL cholesterol, the Cleveland Clinic notes. Trim fat from meats and remove skin from poultry when preparing meals at home to reduce fat intake.
Trans Fat
Trans fats are less healthful than saturated fats because they raise LDL and lower HDL cholesterol levels, according to the Harvard School of Public Health. Small amounts of trans fats are harmful to health. Trans fats come from many processed foods and are made with partially hydrogenated and hydrogenated oils often used in fried foods prepared in many restaurants. Commercially baked products, margarines and snack foods contain trans fats. Many manufacturers have made an effort to eliminate trans fats from their products.
Good Fats
Monounsaturated fats reduce LDL cholesterol levels and leave HDL cholesterol untouched, making them the most desirable dietary fat, the Cleveland Clinic says. Olive oil, canola oil, nuts, nut butters, such as peanut butter and almond oil, avocados and olives are good sources of monounsaturated fat. Polyunsaturated fats reduce LDL cholesterol, but need to be consumed in moderation because they also lower good HDL levels in large amounts. Soybean, sunflower, cottonseed and corn oils contain polyunsaturated fats. Pumpkin and sunflower seeds, salad dressings and mayonnaise also have polyunsaturated fats.
