When we speak of a spike in cholesterol, we are talking about harmful cholesterol. Harmful levels of bad cholesterol, otherwise known as low-density lipoprotein or LDL, can lead to cardiovascular ailments such as heart disease, high blood pressure, stroke or heart attack, according to the American Heart Association. All things can be under your control. Making positive lifestyle changes affecting your diet can point you on your way to improved cardiovascular health.
Foods High in Saturated Fats
According to the American Heart Association, saturated fatty acids are the main reason for spikes in cholesterol levels. Saturated fats are found in foods that also contain dietary cholesterol---in other words, those from animal sources. Animal sources include deli meats, beef, lamb, veal, pork, game, fish and poultry. Lard, poultry fat and beef fat contain large amounts of saturated fats. Higher amounts of saturated fats are found in fattier cuts of meat, such as bacon, short ribs and other cuts that contain visible fat. Dairy foods, including whole, 2% and 1% milk, contain saturated fats. Some plant-source foods also contain saturated fats. These include palm oil, coconut oil, palm kernel oil, cocoa butter and/or coconut.
Foods Containing Trans Fats
Eating foods containing trans fats can raise your blood levels of harmful cholesterol. Trans fats affect your body negatively in two ways: they reduce beneficial cholesterol while increasing your harmful cholesterol, according to the Mayo Clinic. These fats are found in partially hydrogenated oils and/or shortening, according to the American Heart Association and the Mayo Clinic. Many food manufacturers are cutting these fats from their products. Traditionally, foods high in trans fats include baked goods such as cupcakes, cakes, pies and muffins, and breads made with refined flours such as white bread, croissants, biscuits, cookies, crackers and pastries. Trans fats are commonly found in processed foods, convenience foods, deli foods, fast foods, frozen foods, frostings and/or spreads, frozen pizzas, pie crusts, canned foods, fried and deep-fried foods plus commercially prepared restaurant meals. Even though an ingredient label may state that the product contains "0" trans fats, it is important to know that manufacturers are not required to list trans fats if it contains less than .5 mg trans fat per serving, according to the Mayo Clinic. This small amount can add up quickly.
Foods Containing Cholesterol
Foods that contain cholesterol can cause spikes in cholesterol. Dietary cholesterol is found only in animal sources; all animal sources contain cholesterol. These include egg yolks and dairy foods such as whole and lower-fat milk, hard and soft cheeses, cream and buttermilk. Other foods rich in cholesterol are high-fat cuts of red meat, including beef, lamb, pork, veal and game. Lean protein foods, including skinless poultry, shellfish and fish, contain cholesterol but in lesser amounts than fattier animal sources. Eat no more than six ounces of lean protein daily to help prevent a spike in your cholesterol level.
