Diets high in unhealthy fats have bad effects that can lead to heart disease. High-fat foods raise cholesterol levels. An excess amount of cholesterol in the bloodstream can clog the arteries and interfere with blood flow to the heart. Too much harmful fat in the diet causes excess triglycerides, fats in the blood related to cholesterol, which also increase the risk of heart disease.
Cholesterol
Your body makes about 75 percent of blood cholesterol to help manufacture vitamin D, digestive substances and hormones. The body produces all the cholesterol it needs. About 25 percent of cholesterol comes from your diet, the American Heart Association explains. Two types of cholesterol operate in the bloodstream. LDL, known as the "bad" cholesterol, accumulates on the arterial walls and forms plaques that narrow the arteries, blocking blood flow to the heart. HDL, called the "good" cholesterol, cleans up excess cholesterol and carries it to the liver for disposal. You need low LDL and high HDL cholesterol levels for protection against heart disease.
Saturated Fat
Saturated fats raise LDL cholesterol and triglycerides. Fatty meats, poultry, whole-milk dairy products, cocoa butter in chocolate and coconut, palm and palm-kernel oils have high amounts of saturated fat, MayoClinic.com notes. Fatty meats include fried or breaded meats, sausages, bacon, cold cuts, marbled meats and liver.
Trans Fat
Trans fats raise LDL cholesterol and triglycerides while lowering healthy HDL levels. Foods containing trans fats include packaged snack cakes, cookies and crackers. Check nutritional labels when shopping for foods and purchase products with no trans fats. Manufacturers use trans fats in processing to keep foods fresh longer. French fries and other fried foods in restaurants contain trans fats.
Limiting Fats
Meats, poultry and dairy products contain healthy protein. Limit saturated fats in these foods by choosing lean beef, poultry without fatty skin and fish. Trim all visible fat from meats before cooking. Buy skinless chicken or remove the skin before preparing and cooking. Have meatless meals once in a while and consume at least two servings of fish a week. Substitute low-fat or fat-free dairy products for whole-milk items. Choose low-fat or fat-free snacks.
Healthy Replacements
You can replace unhealthy fats with healthy fats. Monounsaturated and polyunsaturated fats help reduce LDL cholesterol and increase HDL levels, the Harvard School of Public Health points out. Monounsaturated fats include olive, canola and peanut oils, which you can add to your cooking instead of butter or other fatty ingredients. Avocados, almonds, hazelnuts and pecans also contain monounsaturated fats. Fish with omega-3 fatty acids, a type of polyunsaturated fat, include salmon, tuna, mackerel, herring and sardines. Corn, soybean, sunflower and flaxseed oils also contain polyunsaturated fats.
