High cholesterol is a major risk factor for heart attack, stroke and heart disease. Foods that contain dietary cholesterol and those that cause your body to create more LDL, or "bad" cholesterol can raise cholesterol levels. For improved wellness and cardiovascular health, the American Heart Association recommends a nutrient-rich, balanced diet limited in unhealthy fats and cholesterol. For best results, seek specified guidance and regular cholesterol testing from your doctor.
Saturated Fat
Consuming excessive saturated fat can increase your LDL cholesterol to dangerous highs. Saturated fat is found primarily in animal derived foods, including beef, lamb, veal, pork, lard, poultry fat, dark-meat poultry, organ meats, cream, whole and 2-percent milk, heavy cream, butter, high-fat cheeses and ice cream. Plant-derived sources of saturated fat include coconut, coconut oil, cocoa butter, tropical oils and palm oils. According to the American Heart Association, saturated fat is the main contributor to high cholesterol in America. For optimum health, the American Heart Association recommends limiting saturated fat to no more than 7 percent of your total daily calories.
Trans-Fatty Acids
Trans-fatty acids, also called trans fats, are fats produced through a process in which hydrogen is added to vegetable oil to create a longer-lasting, solid form fat. Trans fats can cause more damage than saturated fat, since they can increase LDL cholesterol and reduce your HDL "good" cholesterol. The most common sources of trans fats in America derive from commercially prepared snack foods, baked goods, snack foods, margarine and fried foods consumed at restaurants and fast foods franchises, according to the Harvard School of Public Health. Many canned soups, frozen meals, crackers, potato chips, hydrogenated peanut butter and all foods containing hydrogenated or partially hydrogenated vegetable oil also contain trans fats. For optimum wellness, the American Heart Association recommends that no more than 1 percent of your total daily calories stem from trans fats.
Dietary Cholesterol
Cholesterol comes in two forms. One form is created by your body while the other, dietary cholesterol, is reaped from certain foods. All animal-derived saturated fat sources, including fatty red meat, poultry fat and skin, pork, lamb, veal, organ meats, butter and high-fat dairy products, also contain dietary cholesterol. The American Heart Association recommends limiting your dietary cholesterol intake to no more than 300 mg per day, and if you have heart disease or high LDL cholesterol -- more than 99 mg/dL -- limit your dietary cholesterol intake to less than 200 mg per day.
