There is a difference between healthy and unhealthy fats and cholesterol. Good fats are the mono and polyunsaturated fats, and the bad ones are saturated or trans fats, according to the Harvard School of Public Health. There are two types of cholesterol: HDL, or high density lipoproteins, and LDL, low density lipoproteins. HDL cholesterol is healthy, while LDL is the one that can cause cardiovascular disease. Most of the unhealthy fats are found in animal products. The recommendation from the American Heart Association is to eat less than 6 oz. or less of animal protein per day.
Foods High in Cholesterol
Cholesterol is found in animal products. Certain foods, such as eggs and organ meats, contain more cholesterol than most. Other foods that are high in cholesterol are beef, pork, butter, cream, ice cream, cream cheese, shellfish, full-fat dairy products and duck.
Foods High in Fat
Saturated fat causes your LDL to become elevated, so most people should keep consumption to anything with saturated fat to a minimum, particularly if you have heart disease or high cholesterol, which could lead to heart disease. Some of the foods with saturated fat include beef, veal, dark-meat chicken, turkey, processed meats, egg yolks, butter, full-fat dairy products and baked goods that use full-fat products. The high-fat plant foods include coconut oil and palm oil. Foods with unhealthy trans fats include most hard margarines, processed foods (unless they state no trans fats on the package), commercially baked products, French fries, doughnuts and other fried foods.
Foods High in Heart-Healthy Fats
Some of the fats actually have the ability to lower your LDL cholesterol level and are considered heart healthy. Since fat is a nutrient that is essential to good health, choose the ones that are good for the heart and won't elevate the bad cholesterol levels. When cooking oil is needed, use olive oil or canola oil. Use olive oil-based salad dressings, which provide the fat you need without increasing the risk of raising your bad cholesterol levels. Instead of butter, softened margarine without any trans fats is a better choice because it is made from plant-based fats. Foods with omega 3 fatty acids are good for the heart. Some of these include salmon, tuna, herring, sardines and walnuts.
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