Cholesterol is naturally produced in the body. However, diet can affect cholesterol levels. It is transported through the bloodstream by one of two lipoproteins: low density lipoprotein, or LDL, and high density lipoprotein, or HDL. LDL transports cholesterol to tissues and can increase the risk of a heart attack. HDL lowers the risk of heart attack since it carries cholesterol from the tissues to the liver, which filters it out of the body. A heart-healthy diet will lower LDL while maintaining HDL levels.
Saturated Fats
Saturated fats are one of the biggest dietary causes of high cholesterol. They are found in high-fat protein sources like beef, veal, lamb, pork, lard, poultry fat, butter, cream, milk and cheeses. Saturated fats can cause an unhealthy increase in LDL and negatively affect HDL levels. The American Heart Association recommends limiting the daily intake of saturated fats to less than 7 percent of the total daily calories. Replacing saturated fats with the unsaturated fats found in leaner protein sources like skinless poultry, low-fat dairy, legumes, cold water fish and nuts can increase HDL levels while decreasing LDL levels.
Trans Fats
Trans fats can increase LDL levels while actively decreasing HDL levels. This makes them particularly bad for cholesterol levels and heart health. Trans fats can be found in processed foods that contain hydrogenated oils, which are unsaturated fats processed with hydrogen in order to increase the food's shelf life. Commercially baked goods, shortenings and margarine are all sources of trans fats. The American Heart Association recommends limiting the daily intake of trans fats to less than 1 percent of the total daily calories.
Cholesterol
Typically, dietary cholesterol only increases cholesterol levels since the body manufactures all the cholesterol it needs. Dietary cholesterol is found in foods containing animal fats, organ meats, egg yolks, shrimp and whole milk dairy products like butter, cream and cheese. These foods also tend to contain saturated fats. By limiting the amount of dietary cholesterol consumed, a diet will be lower in saturated fats. On average, the American Heart Association recommends limiting the daily cholesterol intake to less then 300 mg. Replacing saturated fats with unsaturated fats can help lower total cholesterol without reducing HDL levels.
