LDL cholesterol, also known as Low Density Lipids, is the form of cholesterol that causes arteries to clog and increases your risk for heart attack, and stroke. It can also cause high blood pressure, or hypertension. LDL is found in food that are high in saturated fats, meaning solidified fats that stay solid at room temperature. Lowering intake of these fats will also lower your LDL, decreasing your risk for these conditions and keep you heart healthy for life. In fact, the American Heart Association recommends that you limit your average daily cholesterol intake to less than 300 milligrams and if you have heart disease, limit it to less than 200 milligrams.
Condiments
Saturated fats, the main cause of LDL increase, can be found in many chemically processed pre-made foods. These are soft, solidified foods that can withstand room temperature without turning to liquids. Margarine, lard and mayonnaise are some of these such foods that can raise your LDL levels tremendously when eaten on a regular basis. Butter and margarine alternatives can also be used when baking and sauteeing and contain fewer calories as well as having no saturated fats. Opting for healthier alternatives such as mustard, olive oil or almond butter can help keep your cholesterol in check without sacrificing taste.
Meats and Dairy
Saturated fats come naturally in foods that are animal based. Red meats are a prime example of foods naturally containing saturated fats. According to the American Heart Association, egg yolks, red meats, poultry and shellfish should be consumed in moderation. Instead, choosing lean cuts of meat, skinless poultry products, fish such as whiting, cod and salmon can keep your cholesterol levels in check. Another animal made product that can greatly increase your LDL levels, is milk. Dairy based products carry high amounts of saturated fats that are naturally made by the cow's liver. Drinking lower fat or skim milk can help some, however your best alternative is soy milk, which contains no dairy and comes from a natural plant as compared to an animal.
Sweets
Sweets contain saturated fats mostly because they are made with oils and margarines. Ingredients in cookies, candies, and cakes can be modified however, to make them heart healthy. Almond butter, and corn oil are better choices when making home baked goodies. Read the label of any prepackaged snack foods that you buy, and compare the saturated fat content. Making your treats at home can prove healthier and wiser in the end. Deep fried snacks such as chips are also loaded with saturated fats, obtained from the oils used to fry them. The oils are absorbed during the cooking process, making a once healthy food, harmful. Chip fans should opt for the baked natural variety, cutting saturated fat intake. Fruit chips are also an ideal substitute as they are also baked and have a sweetness that can calm any sugar craving.
