Your body makes all the cholesterol it needs on its own -- you don't need to get any from the foods you eat. Your body does need some fat to function properly, and some fats help reduce rather than increase your risk of heart disease -- they help your body eliminate unhealthy fats. All fats contain about the same number of calories, but function in different ways. Both the type and amount of fat you consume affect your health.
Cholesterol
When you get your cholesterol tested, your results reflect the amount of different types of fat in your bloodstream. LDL cholesterol, formally known as low-density lipoprotein, and popularly referred to as bad cholesterol, shows a tendency to get stuck in your arteries. This makes it difficult for blood to flow properly to your heart and other vital organs. HDL, high-density lipoprotein, or the good cholesterol, helps you body eliminate unhealthy LDL cholesterol and another type of blood fat called triglycerides. Triglycerides can also form plaque in your arteries. A good low-fat, low-cholesterol diet helps you reduce LDL and triglycerides.
Saturated Fat
Reduce saturated fat, found primarily in animal products and tropical oils. You should keep your consumption of saturated fat to between 7 and 10 percent of your calories for the day, advises MayoClinic.com. The American Heart Association suggests you keep your intake to just 7 percent of daily calories. On a 2,000-calories-per-day diet, limit your intake of saturated fat to between 140 and 200 calories or between 16 and 22 g. If you eat meat, choose lean poultry, such as skinless chicken breasts and extra lean beef, such as bottom round steak. You can also include more vegetable protein -- soy and kidney beans, for example -- to reduce your consumption of saturated fat. Avoid commercial baked goods that include palm and coconut oils.
Trans Fat
If you eat store-bought baked goods, carefully check the labels for trans fat. If you buy cookies, cakes, muffins and pies from a bakery, ask what kind of oil they contain. Trans fat, found in margarine and shortening, can elevate your triglyceride levels. You should keep your intake of trans fat to 1 percent of your daily calorie or about 2 g a day, according to MayoClinic.com. By law, U.S. food manufacturers must list trans fat on nutrition labels.
Cholesterol
Most foods with saturated fat contain cholesterol. Eat less fatty meat and you will consume less cholesterol. Keep your daily consumption of cholesterol between 200 and 300 mg. Those with higher risk of heart disease -- people with diabetes, for example -- should aim for 200 mg or less. You can keep your cholesterol consumption low by choosing low-fat dairy and lean protein. One cup of whole milk contains 33 mg of cholesterol, but 1 cup of nonfat milk contains just 4 mg. You should also avoid organ meats and watch your consumption of eggs.
Healthy Fat
Keep your overall fat intake to between 20 to 35 percent of your daily calories -- about 44 to 78 g. Make most of these healthy fats. As a visual cue, healthy fats remain in liquid form at room temperature. Monounsaturated fats, such as olive oil, can help loosen and clear away others fats in your bloodstream. Other good sources of healthy fats include fatty fish, such as mackerel, salmon and sardines and nuts and seeds, including walnuts, almonds, flaxseed and pumpkin seeds.
References
- MayoClinic.com; High Cholesterol; June 2010
- MayoClinic.com; Healthy Diet: End the Guesswork With These Nutrition Guidelines; February 2011
- American Heart Association; Saturated Fats; October 2010
- MayoClinic.com; Cuts of Beef: A Guide to the Leanest Selections; November 2010
- U.S. Food and Drug Administration; Trans Fat at a Glance; January 2011
- University of California San Francisco; Cholesterol Content of Foods; February 2011
