Cholesterol is a class of lipid, or fat. It is produced in the liver and used to make cell membranes, certain hormones, bile acids and vitamin D. In large amounts, this substance is dangerous to your health. Having elevated cholesterol levels (over 200 mg/dL) is a primary risk factor for cardiovascular disease. This is especially true for low-density lipoprotein (LDL), or "bad" cholesterol, which contributes to the plaque that clogs arteries. Foods high in fat, particularly saturated and trans fat, contribute to high cholesterol levels.
Saturated Fats
Saturated fats, by far, have the biggest effect on blood cholesterol levels. Saturated fats are found mostly in animal foods. Those high in saturated fat include red meats, cheese, butter, 2 percent or whole-fat milk and yogurt, ice cream, whipped cream and poultry skin. As a rule, if the fat is solid at room temperature, it is likely saturated. These fats are particularly dangerous because they increase LDL cholesterol levels. Although the Recommended Daily Value (DV) for total fat is 30 percent of calories, saturated fat should be limited to less than 10 percent of total calories.
Trans Fats
Trans fats are found in foods that contain partially hydrogenated oils. Margarine and vegetable shortening (though touted as "cholesterol-free") are highest in trans fats. All non-animal foods are basically cholesterol-free, but that does not mean that the food item will not elevate your blood cholesterol levels. Partially hydrogenated oils are found in many processed foods, including commercially prepared baked goods, fried foods, fast foods, and many snack foods such as crackers and chips. Since January of 2006, it has been required that trans fats be listed on the Nutrition Facts Panel, under total fat. It is best to not consume any trans fats at all.
Dietary Cholesterol and Liquid Oils
The National Cholesterol Education Program recommends limiting dietary cholesterol to no more than 300 mg daily. Ironically, dietary cholesterol is less of a contributing factor to blood cholesterol levels than saturated and trans fats. Foods richest in dietary cholesterol include organ meats such as liver, and egg yolks. One egg yolk has approximately 200 mg of cholesterol. Eggs should be consumed in moderation.
Fats found in cooking oils, such as regular vegetable oil, may impact cholesterol levels. According to the American Heart Association, liquid oils should be limited to 5 to 8 tsp. daily. Most Americans consume liquid oils via salad dressings and fried foods. Another reason to limit fried foods is because they are usually high in trans fats.
