Dietary cholesterol and fats play significant roles in raising blood cholesterol levels, according to Medical News Today. The body makes the necessary cholesterol it needs to help form cells and perform other functions in the body. Excess cholesterol enters the body through food and can cause high cholesterol. LDL cholesterol forms plaque on the artery walls to narrow the arteries and lead to heart disease.HDL cholesterol removes excess cholesterol from the bloodstream and brings it to the liver for removal. To avoid high cholesterol, you need to watch your intake of fatty and cholesterol-rich foods.
Meat Choices
The fats and cholesterol in beef, pork or lamb can raise LDL cholesterol levels significantly. If you enjoy eating red meats, consume them in moderation and switch to low-fat meats whenever possible. Trim the fat from meats when cooking or eating. Chicken and turkey also contain high amounts of cholesterol, though less than red meats. Eating poultry without the skin reduces fat intake and cholesterol to make a good replacement for red meats. Baked chicken or turkey provides lower fat and cholesterol than other forms of poultry.
Omega-3 Fish
Fish may have high amounts of fats, but they also contain healthy properties to protect you from heart disease. Fish with omega-3 fatty acids, for example, have been shown to reduce heart disease risks and lower triglycerides, a form of cholesterol, MedlinePlus points out. Salmon, sardines, albacore tuna, herring, halibut, lake trout and mackerel have plenty of omega-3 fatty acids. The overall benefits can provide protection against heart disease. The American Heart Association recommends at least two servings of fish a week.
Dairy
Milk, cheese, eggs and ice cream contain saturated fats that raise cholesterol levels in the blood. Substitutions can help you if you enjoy these products. Consuming low-fat or fat-free milk products avoids unnecessary saturated fats. Low-fat or fat-free yogurts and ice cream can reduce saturated fat intake to prevent high cholesterol levels. Egg yolks are high in dietary cholesterol. Choosing egg whites or egg substitutes can help lower cholesterol consumption.
Trans Fats
Trans fats raise LDL cholesterol levels while lowering good HDL cholesterol. Saturated fats lower LDL but leave HDL alone. Commercially baked cakes and snack foods often contain trans fats. Check the labels to avoid processed foods with trans fats. French fries and fried foods in restaurants may also have high amounts of trans fats. The Harvard School of Public Health recommends consuming less than 2 g a day if at all.
Good Cholesterol
Many cooking oils contain saturated fats. Monounsaturated fats, such as olive and canola oils, help lower cholesterol levels and make healthy replacements for other oils when cooking or adding them to salads. Monounsaturated fats and polyunsaturated fats, which include corn and safflower oil, may improve good HDL cholesterol levels, MayoClinic.com notes. Fish rich in omega-3 fatty acids and nuts raise healthy HDL levels. Drinking alcohol in moderation may provide high levels of HDL, but don't drink more than two drinks a day if you are a man or one drink a day if you are a woman.
References
- Medical News Today: What is Cholesterol? What Causes High Cholesterol?
- MedlinePlus: Fish Oil
- American Heart Association: Fish and Omega-3 Fatty Acids
- Harvard School of Public Health: Fats and Cholesterol: Out with the Bad, In with the Good
- MayoClinic.com: HDL Cholesterol-How to Boost Your 'Good' Cholesterol
