According to the Mayo Clinic, lowering your total cholesterol may entail raising your good cholesterol, known as high-density lipoprotein, or HDL, while lowering your bad cholesterol, known as low-density lipoprotein, or LDL. Fortunately, you can study the nutrition labels of your favorite foods for key ingredients that contribute to bad cholesterol, and learn to recognize potential culprits at the supermarket and in restaurants.
Foods with Trans Fats
The Harvard School of Public Health states that the total amount of fat you consume does not contribute to disease, but the type of fat does. Trans fats have emerged as one of the worst sources of fats because they contribute to bad cholesterol, obesity and heart disease. Avoiding trans fats while traveling and going to restaurants is challenging, as you have no nutrition labels to refer to, so avoiding deep-fried foods and creamy sauces is advisable. When shopping, look for trans fat percentages listed on ingredient labels. Foods with partially hydrogenated vegetable oil or vegetable shortening, like chips, French fries, fried chicken and fried fish, have the greatest amounts of trans fat.
Whole Milk Dairy Products
According to health and fitness journalist Sally Wadyka, whole milk dairy products contain high quantities of saturated fats, which not only increase LDL cholesterol levels but also clog arteries. Foods such as ice cream, some brands of frozen yogurt and cheese, including hard cheeses, typically contain copious amounts of saturated fat. However, most manufacturers sell reduced-fat, skim and nonfat versions of these same products. When in doubt, check the label, where manufacturers list the quantity of saturated fat as well as its percentage of your daily nutritional allowance.
Beef and Pork
In a report published by the Southern Illinois University School of Medicine, medical professionals identified many cuts and preparations of animal protein as contributing to bad cholesterol due to high saturated fat content. The worst types of red meat include hamburgers, cheeseburgers, meatloaf, beef steaks, hot dogs, roasts and lunch meat. Pork dishes to avoid include ham, lunch meat, pork chops and pork roast. In addition, bacon fat, beef fat and animal fat contribute to bad cholesterol.
