If you have too much cholesterol in your blood you are at risk for coronary heart disease, which can lead to heart attack and increase your risk for a stroke. Your overall cholesterol level should be below 200 mg/dL, advises the American Heart Association. Also, it's best to have a "good" HDL cholesterol level of 60 mg/dL or more as well as a "bad" LDL cholesterol level of 100 mg/dL or less to lower your risk for a heart attack or stroke. The food you eat can raise your cholesterol levels.
Saturated Fat
Saturated fats will raise your blood cholesterol, advise the experts at the American Heart Association. Saturated fats are found in whole-milk dairy products, fatty meats, beef tallow and tropical oils like cocoa butter, coconut oil and palm kernel oil. It's best to limit saturated fat intake to no more than 7 percent of daily calories, according to the Mayo Clinic.
Cholesterol From Food
Cholesterol found in your food can bring about undesirable blood cholesterol levels, according to the "American Heart Association Low-Fat, Low-Cholesterol Cookbook." Cholesterol in food comes from animal products, with egg yolks and organ meats being the highest sources. It's also in butter and lard.
Trans Fats
Trans fats bring "bad" LDL cholesterol levels up and lower "good" HDL cholesterol, according to the American Heart Association. LDL cholesterol is the type that clogs your arteries. Foods that contain partially hydrogenated vegetable oils have trans fats in them. These include commercial baked goods such as cookies and crackers. Fried foods like doughnuts and French fries also are high in trans fats that raise cholesterol.
Healthy Choices
You can boost your "good" HDL cholesterol levels by eating certain foods, advise the experts at the Mayo Clinic. Consume monounsaturated and polyunsaturated fats. These are found in peanut oil, canola oil and olive oil as well as nuts and fish that contain omega-3 fatty acids. About 25 to 35 percent of calories in your diet should come from fat, according to the Mayo Clinic. Other foods that can raise your good cholesterol include onions, garlic, avocados vitamin C rich foods like broccoli and bell peppers and beta-carotene rich foods like spinach and carrots, says Jean Carper in the book, "Food Your Miracle Medicine." A healthy level of HDL cholesterol helps keep the "bad" LDL cholesterol from lodging in your artery walls, according to the American Heart Association.
