Unless you've been blessed with a magical gene that allows you to eat whatever you want, chances are you're just as concerned about the amount of cholesterol in your diet as you are the number of calories you consume. According to the American Heart Association, over 98 million Americans have total cholesterol levels that are over 200 mg/dl - the diagnostic level for high cholesterol. So, what type of foods should you avoid?
Not All Cholesterol is the Same
The term "cholesterol" is a little more complicated that it appears on the surface - there are actually three types. The first is total cholesterol. Total cholesterol represents both the good and the bad types of cholesterol. Low density lipoprotein (LDL) is called the bad type of cholesterol because it has the most damaging effects on your coronary arteries. High density lipoprotein (HDL) is called the good type of cholesterol because it helps to counter LDL levels by carrying it out of the body before it adheres to the lining of coronary arteries. The goal is to lower the LDL cholesterol levels while keeping the HDL levels high.
LDL Cholesterol
LDL cholesterol is a natural component of the body and makes as much as it needs. It assists with building cells, regulating fluids and manufacturing hormones. However, when you take in more LDL than you need, along with saturated fats and trans-fats, you risk accumulating so much cholesterol in your blood that it can ultimately occlude your arteries, causing a heart attack or stroke. Foods that raise LDL cholesterol are eggs, doughnuts, deep fried and processed foods.
Saturated Fats
Saturated fats from animal products are the most prevalent sources in your diet. Saturated fat occurs naturally in beef, veal, lamb, pork, lard, beef fat, poultry fat, butter and high-fat dairy products like cheeses, cream and milk. It can also be found in certain types of plant products like coconuts, coconut oil, palm oil, palm kernel oil and cocoa butter. The American Heart Association recommends limiting your total daily intake of saturated fats to 7 percent of your total fat intake.
Hydrogenated Fat
Many types of highly processed, fast foods involve hydrogenating fat to increase their shelf life. Hydrogenation keeps products like margarine solid at room temperature, making them easier to store. It is a misconception that all margarines are better for you than butter. You need to pay close attention to the percentage of hydrogenated fat per serving. Try to restrict your daily intake of hydrogenated fat to one percent of your total caloric intake. For instance, an adult male eating 2000 calories a day should eat 2 grams or less of hydrogenated oil
Trans Fats
Trans fats are available in animal products and during the process of hydrogenation of processed foods such as margarine, shortening and cooking oils. While the votes are still out concerning whether trans fats raise cholesterol levels more than saturated fats, most experts tend to agree that they do raise LDL cholesterol while lowering HDL cholesterol. The American Heart Association's Nutrition Committee recommends keeping your total daily intake of trans fats to less than one percent of your total calories.
