Although many don't think about heart disease until they are past 40, the University of Chicago Medical Center recommends people as young as 20 years old consider heart disease prevention. High cholesterol puts you at a greater risk of developing coronary heart disease. There are two kinds of cholesterol: LDL cholesterol is the "bad" cholesterol while HDL is the "good" cholesterol. LDL cholesterol levels may be lowered by avoiding foods that raise LDL cholesterol levels.
Trans Fat Foods
Trans fats are used by food manufacturers to increase the shelf life of food and improve the texture by making vegetable oils more solid. Often they are found in doughnuts, cakes, crackers, cookies, peanut butter and french fries. Trans fats are created through a process known as hydrogenation. During the process, hydrogen is added to vegetable oils. Thus, any product that contains "hydrogenated vegetable oils" or "partially hydrogenated vegetable oils" does have trans fats. Trans fats increase LDL cholesterol while also lowering the "good" HDL cholesterol. Avoid trans fats as much as possible if you are trying to lower your LDL cholesterol.
Meat
Cholesterol is only found in animal food products. Therefore, meat is a prime culprit for raising LDL cholesterol levels because of its cholesterol content. Meat is also high in saturated fats, which also raise LDL cholesterol levels. Try to keep your saturated fat intake as low as possible. If possible, avoid meat products or severely limit your intake. Consume only lean meat, fish and skinless poultry if you cannot cut out meat completely. Also choose healthy fats from plant foods. Mono unsaturated and poly unsaturated fats, found in olive oil, avocado and nuts, will help raise HDL cholesterol levels.
Dairy and Eggs
Many dairy products, such as butter, whole milk and cheese, are high in saturated fat and cholesterol. Egg yolks will also raise your LDL cholesterol levels. There are many cholesterol-friendly alternatives to these products. Non-dairy beverages such as almond milk, rice milk and soy milk are available and contain no cholesterol or saturated fat. Vegan margarines without trans fats may be used in place of butter, and alternatives to cheese, such as Daiya soy cheese, are also available.
References
- Mayo Clinic: Trans Fat: Avoid this cholesterol double-whammy
- American Heart Association: Why Cholesterol Matters
- American Heart Association: Understand your Risk for High Cholesterol
- University of Chicago Medical Center: Take Heart! Heart Disease is Preventable
- American Heart Association: Prevention and Treatment of High Cholesterol
