Not all cholesterol is bad for you. However, low density lipoprotein -- or LDL -- carries harmful substances such as triglycerides through the bloodstream. That's why it's often referred to as "bad cholesterol." Foods with high levels of saturated or trans fats raise the levels of LDL in the blood. Avoiding foods rich in these fats and choosing foods high in poly- and mono-unsaturated fats helps keep your LDL levels low.
Red Meat
Red meat such as beef contains types of saturated fat that increase LDL. Processed red meats such as hamburgers often contain even higher levels of saturated fat. For example, a 3-oz. burger patty made with 80 percent lean ground beef contains almost 6 g of saturated fat, according to the USDA National Nutrient Database. The American Heart Association suggests that an average adult female, for example, should eat no more than 16 g of saturated fat per day. That means that one hamburger could provide over one third of your daily maximum saturated fat intake.
Dairy
Milk, cheese and similar dairy products often contain high levels of saturated fat. According to the Harvard Medical School Family Health Guide, the types of saturated fats in dairy products raise LDL levels in the blood more than any other type of saturated fat. Just one tablespoon of full-fat butter could contain 7 g of saturated fat. Eating lower fat cheese or drinking skim milk helps reduce the levels of LDL fats from dairy foods you consume.
Trans Fat
Trans saturated fats commonly occur in many baked goods such as doughnuts, or foods fried in partially-hydrogenated vegetable oil, such as French fries or potato chips. These types of fats are linked to an increase in LDL. The AHA suggests that your diet includes no more than 1 percent of trans fat per day, or around 2 grams as part of an 2,000 calorie diet. Other sources of hydrogenated fats include some margarine and vegetable shortening.
Considerations
Eating foods rich in fructose or sugar can also raise your LDL levels. For example, carbonated soda drinks may contain corn syrup. Although cereals and grain bars may appear healthy, they often contain lots of sugar and sometimes added fats. Overly processed foods, such as reformed meat, white bread and some cheeses also contain fats that raise LDL levels. If in doubt, always check the food package for saturated fats, trans fats, hydrogenated fats and overall fat content.
References
- The Harvard Medical School Family Health Guide; The Truth About Fats: Bad and Good; Nov 2007
- Columbia Health Services; Foods to Lower LDL Cholesterol?; Sept. 23, 2004
- American Heart Association; Know Your Fats; 6 May 2011
- Alabama Cooperative Extension System; Food Selections Can Help Lower LDL or "Bad" Cholesterol; Dr. Barbara Struempler; Jul 6, 2001
- USDA National Nutrient Database
