High cholesterol levels seriously increase your risks of developing heart disease, and heart disease is the leading cause of death in the United States. According to the Centers for Disease Control and Prevention, "about every 25 seconds, an American will have a coronary event, and about one every minute will die from one." Some foods are high in cholesterol and are risky, but foods high in saturated and trans fatty acids are more harmful because they force the liver to produce even higher levels of cholesterol. Foods high in triglycerides or saturated fats are considered high-cholesterol foods.
Foods with Saturated Fat
Harvard's School of Public Health states, saturated fats and high cholesterol foods mainly come from whole-milk dairy products, eggs, meat including liver and organ meats, skin-on poultry and seafood. The main issue with the consumption of saturated fat comes from its' ability to raise overall cholesterol by increasing harmful low-density lipoprotein, or LDL cholesterol. Saturated fat is made by your body and not a needed component of daily, dietary intake. The consumption of saturated fat is a cardiovascular risk and therefore, needs to be limited.
Limit your dairy and red meat intake while also keeping track of the vegetable oils you use which are good for you, but also contain some saturated fat which is considered a high-cholesterol food.
Processed and Fried Foods
Processed and foods fried in trans fat are high in cholesterol and considered to be the most dangerous, according to MayoClinic.com. Doughnuts, french fries, cookies, cakes and some margarine contain trans fats. The ease of use, as well as the ability to heat and reheat oils made with trans fat makes the use of these products desirable in restaurants and the food industry. The American Heart Association recommends that you closely monitor trans fat intake and allow no more than 1 percent of your daily calories to come from trans fat.
Foods with Trans Fatty Acids
MayoClinic.com deems trans fat to be the worst fat of all because it not only raises bad LDL cholesterol, it lowers good high-density lipoprotein, or HDL, cholesterol while also inciting inflammation and raising triglycerides, all of which have been linked to heart disease, stroke and diabetes. Trans fats turn oils into solids which are easier to transport, stay fresh longer and have a longer shelf life. Foods that contain trans fat are predominantly "commercial baked goods, margarine, snack foods, processed foods, and fried foods," according to the Harvard School of Public Health.
Be cautious when reading food labels and look for the words, partially hydrogenated vegetable oil or shortening which also refer to foods containing trans fats.
References
- Harvard School of Public Health: The Nutrition Source: Fats and Cholesterol: Out with the Bad, In with the Good
- National Cholesterol Education Program: High Blood Cholesterol: What You Need to Know
- MayoClinic.com: Trans Fat is Double Trouble for Your Heart Health
- Centers for Disease Control and Prevention: CDC Features: Heart Disease is the Number One Cause of Death
