Numerous factors affect the level of cholesterol in your bloodstream. If you smoke, weigh too much or don't exercise enough, your blood may contain high concentrations of cholesterol. Persons older than 50 and anyone with high blood pressure, diabetes or a genetic predisposition to heart disease may test high for cholesterol. The food you eat, including saturated fat, can also elevate your cholesterol levels.
Saturated Fat and Cholesterol
Saturated fat, found in animal products and tropical oils, does not dissolve in water. The saturated fat in your diet retains its solid form inside your body. This elevates the amount of low-density lipoprotein -- LDL or "bad" cholesterol --as well as the amount of triglycerides, another type of harmful fat, in your bloodstream. Your high-density lipoprotein -- the HDL or "good" cholesterol -- attempts to eliminate the excess fat in your arteries by shipping it to your liver for disposal. But if you include a lot of saturated fat in your diet, your HDL cholesterol can't handle the overload. Fatty deposits accumulate in your arteries, making it difficult for blood to flow freely to your vital organs.
Reducing Saturated Fat
If you cut down on saturated fat in your diet, you can lower the levels of low-density lipoprotein -- LDL or "bad" cholesterol -- in your bloodstream as well as another type of body fat called triglycerides. Replacing saturated fats with healthy fats such as those found in fish, nuts, seeds and olive oil can reduce your LDL cholesterol and triglycerides. If you also consume less sugar and exercise more, you can reduce your triglycerides by 20 to 50 percent, according to the American Heart Association.
Recommendations
Dietary recommendations from MayoClinic.com include reducing your intake of saturated fat to 16 g to 22 g daily. You can freely eat most fruits and vegetables -- coconut and tropical oils are exceptions -- as well as whole grains and legumes. Most saturated fat comes from animal protein. Protein-rich foods that include less than 2 g of saturated fat per 3 1/2 oz. serving include pinto beans, halibut, salmon, ham, skinless chicken, tofu, pinto beans, pork tenderloin and water-packed tuna. A half-pound cheeseburger, on the other hand, can contain 19 g of saturated fat.
Other Fats
In addition to reducing saturated fat in your diet, you should reduce the amount of cholesterol to between 200 mg and 300 mg a day, the amount of trans fat to 2 g a day and your total fat consumption to between 44 g and 78 g daily. To keep cholesterol intake under control, limit the amount of eggs and shrimp in your diet and avoid organ meats. Avoid trans fat by replacing margarine and shortening with polyunsaturated fats such as olive oil in cooking. Keep track of your total daily fat intake by reading food nutrition labels.
References
- MayoClinic.com; High Cholesterol; June 2010
- American Heart Association; What Your Cholesterol Levels Mean; April 2011
- MayoClinic.com; Healthy Diet: End the Guesswork With These Nutrition Guidelines; February 2011
- American Heart Association; About High Blood Pressure; April 13, 2011
- "Bloomberg Business Week"; Lifestyle Changes Can Slash Blood Cholesterol Levels, Experts Say; April 18, 2011
- University of California San Francisco Medical Center; Cholesterol Content of Foods; February 2, 2011
