Cholesterol is a waxy substance present in some foods and produced by the body. According to the American Heart Association, high cholesterol, or levels above 239 mg/dL, more than doubles your risk for heart disease. Fortunately, high cholesterol is reversible. A diet based upon heart-health foods, such as fruits, vegetables and whole grains, and limited in trans fats, saturated fats and refined carbohydrates, can help improve your cholesterol levels and overall health.
Trans Fats
Trans fats, also called trans-fatty acids, are fats produced in a process in which hydrogen is added to vegetable oil to create a longer lasting, solid form fat. Though trans fats can cause harm to most anyone, they are particularly dangerous if you have high cholesterol. Trans fats are more threatening than other fast, according to the Mayo Clinic, because they can increase your LDL, or "bad," cholesterol and reduce your HDL, or "good," cholesterol levels. To reduce your trans fat intake, limit or avoid processed foods, including processed cheeses and meats, potato chips, crackers and doughnuts. Since foods containing less than 0.5g of trans fats need not list trans fat content on nutrition labels, the Mayo Clinic suggests examining packaged food ingredients instead. All foods containing hydrogenated vegetable oil, partially hydrogenated vegetable oil, shortening or margarine contain trans fats. Fast food, canned soups, frozen meals and various pudding and peanut butter varieties also contain trans fats.
Saturated Fats
Saturated fats are also associated with high cholesterol. Found primarily in animal-derived foods, saturated fats are the most common diet related cause of high blood cholesterol in America, according to the American Heart Association. Foods rich in saturated fat include beef, beef fat, lamb, pork, veal, poultry fat, heavy cream, whole milk, full-fat cheeses, coconut oil, coconut, palm oil cocoa butter and tropical oils. Organ meats, including liver, kidneys and brains, are particularly rich in saturated fats. To improve your cholesterol levels, the American Heart Association recommends limiting your saturated fat intake to no more than seven percent of your total daily calories. Avoid fatty cuts of meat, fried meats, deep-fried cheese sticks and meats served with buttery or creamy sauces in particular, which provide multiple sources of saturated fat.
Refined Carbohydrates
Refined carbohydrates are grains that, during food processing, have been stripped of vital nutrients. Common refined carbohydrates include enriched flour, cane sugar, brown sugar and corn syrup. According to clinical trials conducted by the American Society for Clinical Nutrition in 2010, diets rich in refined carbohydrates are associated with unhealthy cholesterol levels and increased risk for heart disease. Refined carbohydrates have a stronger impact on blood sugar levels than complex carbohydrates, such as whole grains, and can lead to increased appetite, overeating and unhealthy weight gain. When you eat more calories than your body needs to sustain itself and more than you burn through physical activity, excessive calories are stored in the body as fat. For best results, replace refined carbohydrates, such as enriched breads, pasta, cereals and snack foods with whole grain equivalents most often. Sugar-containing soft drinks, candy and sweetened coffee beverages are also common sources of refined carbohydrates.
References
- American Heart Association: What Cholesterol Levels Mean
- Mayo Clinic: Trans Fat Risks and Suggestions
- American Heart Association: Dietary Fat Facts and Suggestions
- "American Journal of Clinical Nutrition"; Saturated Fat, Carbohydrate, and Cardiovascular Disease; Patty W Siri-Tarino, Qi Sun, Frank B Hu and Ronald M Krauss; 2010
