More than 102 million adults in the United States have high cholesterol, according to 2010 information from the Centers for Disease Control and Prevention. By controlling your fat and cholesterol intake, you can help manage your risk for developing diseases related to high cholesterol, which include Alzheimer's and heart disease.
Features
Cholesterol-controlled diets focus on lowering your total intake of fat, replacing unhealthy fats with healthier oils, while increasing consumption of dietary fiber through whole grains, fruits and vegetables. These diets are lower in calories to encourage weight loss, as obesity is a risk factor for developing high levels of cholesterol in your blood. A low-fat diet is naturally lower in calories. A gram of fat contains 9 calories, whereas a gram of carbohydrates or protein delivers only 4 calories per gram.
Fat
There are many types of dietary fat, and some are better for you than others. Saturated fat, found primarily in foods from animal products, raises your unhealthy LDL cholesterol more than anything else in your diet, according to the National Heart, Blood and Lung Institute. Meat, butter, whole milk and regular cheese contain saturated fat. Palm, palm kernel and coconut oils, used in commercially prepared foods, contain saturated fat. Foods high in saturated fat typically contain cholesterol as well.
Trans Fat
Manufacturers use trans fats, sometimes called partially hydrogenated vegetable oil, to extend shelf life and give products a creamier texture. Every 2 percent of calories from trans fat, about the amount in a medium order of French fries, raise your risk for heart disease by 23 percent, according to the Harvard School of Public Health.
Levels
There is no minimum amount of dietary cholesterol that you must consume for your body to function properly. You do need to consume a small amount of healthy fat. The American Heart Association recommends obtaining 25 to 35 percent of your calories from fat. Only 7 percent of these calories should come from saturated fat, and you should limit your intake of trans fats to comprising only 1 percent of your daily caloric intake.
Healthy Fats
The rest of your fat intake should come from healthy sources. Use monounsaturated and polyunsaturated oils, such as olive or canola oil, instead of shortening to lower your cholesterol levels. Eat fish like salmon and mackerel, which contain omega-3 fatty acids, known to be beneficial in lowering cholesterol.
References
- Fisher Center for Alzheimer's Research Foundation; Mildly Elevated Cholesterol at Midlife is Linked to Alzheimer's; January 20, 2010
- National Heart, Blood and Lung Institute; What Causes High Blood Cholesterol?
- Harvard School of Public Health; Fats and Cholesterol: Out with the Bad, In with the Good
- American Heart Association; Know Your Fats; January 6, 2011
- Centers for Disease Control and Prevention: September is National Cholesterol Education Month
