Low-density, or LDL, cholesterol is often referred to as the "bad" cholesterol. Unlike good cholesterol that has a distinctive chemical shape that can actually reduce arterial build-up, bad cholesterol quickly accumulates within the arteries causing a series of medical conditions due to the constriction of blood flow. There are several fatty foods that increase bad cholesterol levels that you should avoid.
Foods High in Saturated Fat
According to the US Department of Health and Human Services, consuming a diet rich in saturated fat is the leading cause of high blood cholesterol. Saturated fats are present in many foods, especially processed meats and whole-fat dairy. The MayoClinic website recommends avoiding luncheon meats, bacon, sausage, hot dogs, poultry skin, fatty meats, butter, whole-fat milk and ice cream to reduce your saturated fat intake. According to the American Heart Association, saturated fat should only comprise approximately 7 percent of your daily fat intake.
Foods with Hydrogenated Oil
The most detrimental source of bad cholesterol comes from hydrogenated oils, according to MayoClinic. Upon consumption, this compound converts to trans fat, which effectively raises LDL levels while lowering good cholesterol. This process of hydrogenation hardens the substance, increasing the product's shelf life, but unfortunately increasing your risk or heart and coronary disease. Many processed, frozen foods such as waffles, breakfast sandwiches and ready-to-eat meals contain hydrogenated oil, according to Linda Page in her book "Linda Page's Healthy Healing." MayoClinic advocates abstaining from any trans fat in your diet as the 1 percent recommended daily value is met through normal metabolic activity.
Foods with Partially Hydrogenated Oils
Similar to hydrogenated oil, partially hydrogenated oil poses the same health risks. Many times, partially hydrogenated oils accompany hydrogenated oils since the latter is often too hard to cook with by itself, according to Page. Instead, the two mix together for cooking purposes in many restaurant and commercial venues. According to MayoClinic, cookies, crackers, shortening and cakes almost always contain a degree of partially hydrogenated oils. The American Heart Association advocates avoiding any hydrogenated oils that effectively compromise healthy LDL levels.
References
- MayoClinic: High Cholesterol
- American Heart Association: Know Your Fats
- KidsHealth: Cholesterol
- "Linda Page's Healthy Healing"; Linda Page; 2004
- MayoClinic: Trans Fat is Double Trouble for Your Heart Health
