A diet high in saturated fat causes the buildup of cholesterol in the arteries, decreasing blood flow to the heart and increasing the risk of heart disease. Cholesterol accumulation that completely blocks the arteries leads to heart attack or stroke. The body makes all the saturated fat and cholesterol it needs for essential functions, such as energy, manufacturing hormones and producing vitamin D. Excess saturated fat and cholesterol come from the foods you eat.
Cholesterol Levels
Saturated fats boost total cholesterol levels by increasing low-density lipoprotein or LDL cholesterol. Too much LDL cholesterol, also called "bad" cholesterol, can build up and form plaques on arterial walls that impede blood flow. High-density lipoprotein or HDL cholesterol works as the "good" cholesterol by picking up excess cholesterol and delivering it to the liver, which disposes it as waste. Low LDL levels and high HDL cholesterol protect you from heart disease. Your dietary choices influence those levels.
Main Sources
Even though you don't need to add saturated fats for the body's needs, many foods contain saturated fats. The main sources of saturated fat include red meat, poultry with skin, and whole-milk dairy products. Coconut, coconut oil, palm oil and palm kernel oil also contain saturated fat. Lowering your intake of these fats as much as possible helps keep cholesterol levels under control to reduce the risk of heart disease.
Different Fats
Monounsaturated fats and polyunsaturated fats help reduce LDL cholesterol and raise healthy HDL, according to a study reported in the May 2003 issue of the "American Journal of Clinical Nutrition." Olive, canola and peanut oils, almonds, pecans and hazelnuts contain monounsaturated fats. You can get polyunsaturated fats from walnuts, flaxseed, flaxseed, corn, soybean and sunflower oils, and fish with omega-3 fatty acids, such as tuna, salmon, sardines, herring and halibut. Along with limiting saturated fats, avoid trans fats, which are used in processing packaged snack foods and fried foods in restaurants. Saturated fats raise both LDL and HDL, but trans fats raise harmful levels of LDL and lower levels of protective HDL, the Harvard School of Public Health explains. Unsaturated fats lower LDL and increase HDL for the best heart-healthy results.
Low-Fat Options
You can lower your total cholesterol levels and reduce your risk of heart disease by limiting the amount of saturated fat in your diet and including low-fat options, MayoClinic.com points out. Choose lean meats, poultry without skin, and either low-fat or fat-free dairy products. Eat fish, legumes, soybeans and soy burgers in place of meat whenever possible. Substitute egg whites and egg substitutes for egg yolks. Avoid organ meats, fatty and marbled meats, cold cuts, fried or breaded meats and whole-milk items.
Add Fiber
Enjoy more fruits, vegetables and whole grains in your meals, avoiding fried or creamy vegetables and refined grains. Whole grains include whole-grain bread and pasta, high-fiber cereal, brown rice, baked potatoes and oatmeal. Fruits, vegetables and whole grains contain fiber and nutrients to help lower cholesterol.
