Although your liver makes all the cholesterol you need, you also get cholesterol from the foods you eat. Your body contains two types of cholesterol commonly referred to as good and bad. Low-density lipoprotein, or LDL is your bad cholesterol. This type of cholesterol puts you at risk for heart disease and stroke by damaging or clogging your arteries. High-density lipoprotein, or HDL is your good cholesterol, responsible for transporting LDL back to your liver for disposal. If your LDL is high, chances are that your doctor has warned you of the risks and suggested a diet with an emphasis on fat.
General Guidelines
The suggested guideline for total fat intake is less than 25 to 35 percent of your total daily calories, according the American Heart Association. In addition, your total daily cholesterol intake should be less than 300 mg per day, or 200 mg per day if you have heart disease or an LDL of 100 mg/dL or greater.
Saturated Fat
Foods that contain saturated fat are the main cause of high LDL cholesterol. Saturated fats are present in some plants, such as coconuts and coconut oil, cocoa butter, palm oil and palm kernel oil; therefore, watch for any oils labeled as tropical. However, the largest dietary source is animals. Examples of animal sources include dairy products, pork, beef, lamb and veal. Foods that contain saturated fat should make up less than 7 percent of your daily calories.
Trans Fat
Trans fats are present in some foods due to the type of shortening and fat that is used. A chemical process called hydrogenation is common during the process used to make margarine and shortening. Fast food and commercially baked cookies and doughnuts often contain trans fat. Read food labels carefully and avoid all foods that contain hydrogenated oils, partially hydrogenated oils or trans fats, and limit your intake of these foods to less than 1 percent of your total daily calories. Trans fats not only increase your bad cholesterol but can also decrease your good cholesterol.
Polyunsaturated and Monounsaturated Fats
Known as healthy fats, these two types of fat can help reduce your LDL cholesterol when used in place of saturated and trans fats. You will find these healthy fats present in fish, such as salmon and trout, and nuts, such as walnuts. Additional foods that contain these healthy fats are avocados, olives and oils including canola, olive, corn and sunflower. Choose these healthy fats whenever possible.
