Bad cholesterol refers to cholesterol itself and LDL, or low density lipoprotein. An increase in either bad cholesterol places an individual at higher risk for cardiovascular disease. Dietary cholesterol, saturated and trans fats are the dietary culprits for increasing both cholesterol and LDL. A diet avoiding intakes of these fats, specifically foods higher in these nutrients is well advised.
High Fat Milk Products
Two thirds of saturated fat in a typical American diet comes animal fat, including milk products and meats. Milk is one food where you can choose a lower fat version. Milk fat is more hypercholestrolemic than meat fat, since it has a higher amount of cholesterol-raising fatty acids. To avoid high cholesterol levels, choose lower fat milk and milk products. Milk and yogurt should be 1 percent milk fat or less, and cheeses should be 20 percent milk fat or less.
Tropical Oils
Avoid tropical oils that include palm, coconut and palm kernel oil. Such oils have very high saturated fat contents and can therefore increase cholesterol levels significantly. Coconut oil, the highest in bad fat content, has about 91 percent of its fatty acids as saturated fats. Oils that may help to lower cholesterol are those that are high in omega-3 fatty acids, and include flaxseed, canola and soybean oils.
Commerically Baked Goods and Snack Foods
Baked goods and snacks include cookies, cakes, donuts, crackers, and other packaged foods, and should be absent in diets that focus on lowering bad cholesterol. These food items frequently contain high amounts of trans fats, which are known to substantially increase cholesterol levels. They are usually prepared with hard margarine, shortening, lard or other hydrogenated fats. To eliminate common sources of trans fats, choose fruits and veggies for snacks and choose homemade baked goods with heart-healthy ingredients, rather than commercially prepared products.
Eggs and Organ Meats
Dietary cholesterol will also increase cholesterol, however, not to the extent that saturated and trans fats increase blood cholesterol levels. Dietary cholesterol is only found in foods of animal origin. Avoid higher cholesterol-containing food, including egg yolks, organ meats and shellfish. Two egg whites, which is about the equivalent of one full egg, is a healthy option for those who want to reduce cholesterol intake.
References
- "Modern Nutrition in Health and Disease;" Shils et al; 2006
- "Health and Nutrition;" Canola Council; 2010
