Cholesterol includes low-density lipoproteins, high-density lipoproteins and triglycerides. LDLs carry fat to cells where it is used to make hormones and bile acids; excess is often deposited on artery walls. HDLs "clean up" by carrying the excess back to the liver for removal. Triglycerides are fat stored in cells, but high blood levels can occur. The liver makes cholesterol from fat and it can be consumed in food. Too much cholesterol and too much fat, particularly saturated fat, in the diet can lead to coronary artery disease.
Meat
Cholesterol is found in food from animal sources, including meat. Meat is also high in saturated fat. The Harvard School of Public Health reports only a modest association has been found for most people between the amount of cholesterol eaten and its level in blood. Saturated fat, however, influences blood levels by elevating LDL. To lower saturated fat and cholesterol intake, reduce your consumption of meat to no more than one serving -- about the size of a deck of cards -- a day. Stick to lean meat and poultry without the skin, and prepare by grilling or baking rather than frying. Even better, have meat-free days.
Fish
While low LDL and triglycerides are desirable, it's equally important to have high HDL. Omega-3 fatty acids increase HDL and lower triglycerides, according to the University of Maryland Medical Center. Omega-3s are found in fatty, cold-water fish, such as salmon, halibut, mackerel, sardines, tuna and herring. Due to the risk of environmental contaminants in fish, pregnant or nursing women are cautioned to eat no more than 6 oz. a week and young children no more than 2 oz. Fish oil supplements are also a source of omega-3s.
Oils, Butter, Margarine And Dairy
Although most saturated fat is found in food from animal sources, some plant oils contain high levels, according to the Harvard School of Public Health. These include coconut, palm and palm kernel. Butter is high in saturated fat, as are some margarines, whole milk, cheese and yogurt. The body makes all the saturated fat that is needed, so limit your dietary intake by using low-fat or skim dairy products, good margarines and oils.
Commercial Baked Goods
Trans fat raises LDL and triglycerides, while lowering HDL, according to MayoClinic.com. Some meat and dairy products contain small amounts, but most is created through hydrogenation, a process by which vegetable oil becomes solid. Trans fat is not as common as it once was thanks to the public's awareness. By law, it must be listed on labels if the food contains more than 1/2 g, but if you eat several foods containing small amounts, you could still consume too much over the course of the day. Be especially cautious with commercial baked goods, such as crackers, cookies and cakes. If the label says it contains partially hydrogenated vegetable oil or shortening, it does contain some trans fat.
