LDL cholesterol, or "bad" cholesterol, refers to low-density lipoproteins that help transport fat, triglycerides and cholesterol throughout your body. High levels of LDL can cause your arteries to clog, narrow and harden, reducing the blood flow to your heart and muscles. High LDL levels increase your risk of stroke and cardiovascular disease, the leading cause of death in the United States. Certain ingredients in foods elevate your LDL levels.
Foods That Contain Transfat
Hydrogenation is a process that adds hydrogen to vegetable oil, turning the liquid fat into a solid and longer-lasting fat known as transfat. Foods that contain hydrogenated fat have a longer shelf-life. Transfat or trans-fatty acids increase your LDL levels while decreasing your levels of good cholesterol, or HDL. According to the American Heart Association, or AHA, you should limit your intake of transfat to less than 1 percent of your daily calories, or 2 grams if you consume 2,000 calories a day. As of September 2010, companies are allowed to advertise foods as "transfat-free" if they contain less than 0.5 grams of transfat per serving. Check the ingredients to see if the food contains partially hydrogenated vegetable oil or shortening, both of which contain transfat. Commercial baked goods like cakes, cookies, crackers and doughnuts often contain transfat. Some restaurants and fast-food restaurants post if they use transfat; ask if you are unsure.
Foods High in Saturated Fat
Saturated fat increases your LDL cholesterol levels and increases your risk of developing heart-related health conditions. AHA recommends restricting your intake of saturated fat to less than 7 percent of your daily caloric intake, or 16 grams if you consume 2,000 calories daily. Foods that contain saturated fat include lamb, poultry with its skin, pork, fatty beef, lard, cream, butter, cheese, dairy products that contain 2 percent or whole milk, and solid animal fats. Additional non-animal dietary sources include some baked goods and fried foods that contain palm kernel oil, coconut oil and palm oil.
Foods with Cholesterol
Dietary cholesterol, a fatty substance present in animal-based products, raises your LDL levels. AHA recommends consuming less than 300 mg of cholesterol on a daily basis. Egg yolks and all of the animal-related products listed in the previous section contain cholesterol.
References
- U.S. Food and Drug Administration: Trans Fat Now Listed with Saturated Fat and Cholesterol on the Nutrition Facts Label
- Centers for Disease Control and Prevention: Saturated Fat
- American Heart Association: Saturated Fats
- American Heart Association: Prevention and Treatment of High Cholesterol
- American Heart Association: Know Your Fats
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