1. If It Tastes Great, It's Probably High in Cholesterol
Before you bite into that luscious "low cholesterol" chocolate brownie, take a closer look at the ingredients. Sure, it may be low in cholesterol but chances are it's high in saturated fat. The real risk in eating processed foods is not how many grams of cholesterol they have but how they rate in terms of saturated fat. Consuming even modest levels of saturated fat has been proven to elevate low density lipoproteins, or LDL--the "bad" type of cholesterol. Since the body already produces more cholesterol than it needs, you need to avoid consuming more through your diet. So, when you read that certain foods are "low in cholesterol", they are often foods that are high in saturated fat. They're not the same.
2. Saturated Fat and Cholesterol: The Main Offenders
The first step in lowering your serum cholesterol levels is understanding the difference between the types of fats you consume in your diet as well as the role that dietary cholesterol plays. Your liver makes as much cholesterol as your body needs to maintain cell structure and to make steroids and sex hormones. And while your body depends on some fat for normal functioning, too much can contribute to obesity and heart disease. Saturated fat is typically found in beef, pork, lard, butter, cream, whole milk and cheese. You can also find saturated fat in coconuts, coconut oil, palm oil and cocoa butter, often called "tropical oils."
3. The Differences Between Low Fat and Low Cholesterol
One of the most misleading approaches in marketing pre-packaged foods is labeling them "low cholesterol." The intent is to make you comfortable with eating foods that will not raise your cholesterol level. The reality is that since the body already makes all of the cholesterol that it needs, low cholesterol foods probably don't make much difference unless you already have high cholesterol. What's more important is the amount of saturated fat in food. Saturated fat has been shown to increase the low density lipoproteins that directly impacts cholesterol levels in the blood. So when choosing processed or packaged foods at the supermarket, look for foods that are low in saturated fat.
4. Going Vegetarian
If you've been told that you have high cholesterol and need to cut back on the amount of saturated fat in your diet, you might want to consider adopting a vegetarian diet. Vegetarians can follow a total vegetarian or "vegan" diet that includes only foods from plant sources, a "lactovegetarian" diet that includes cheese and dairy products, an "ovo-lactovegetarian" diet that allows eggs or a "semi-vegetarian" diet that eschews red meat but allows chicken, fish and dairy products. For most people, going vegetarian is a big step. But, by approaching your diet conservatively (like the semi-vegetarian), you'll find that you can eat all you want, leave the table satisfied and lower your risk for heart disease.
5. Trans Fats: The Scourge of a Busy Society
If you're like most busy people, you don't always have time to eat a healthy meal at home. Instead, you might grab a fast-food snack on the way to work or the kids' soccer practice. While it may be convenient, you may be unknowingly eating "trans fats", or foods prepared with fats that are "partially hydrogenated." Partially hydrogenating fats helps food taste better and extends its shelf life, so they're popular in commercially prepared foods and snacks. Consuming foods with trans fats should be curtailed because there is a direct relationship between the amount of them in the diet and your risk for contracting coronary artery disease. Succumbing to public pressure for healthier alternatives, most fast food restaurants are now replacing trans fats in their menus with other healthier ingredients such as zero-trans fat low linolenic soybean oil.
