Cholesterol is a waxy substance that is measured in two forms in your bloodstream. Keeping your cholesterol at healthy levels can help your arteries stay clear and lower your risk of heart disease and heart attacks. Your diet plays a central role in your blood cholesterol levels, with different types of fat raising or lowering your cholesterol levels. Eating fatty foods can raise your cholesterol levels to different extents, depending on the type of food.
Cholesterol is produced by your liver and certain foods. Cholesterol helps your body digest fat, can provide energy and is used to build cell walls and create vitamin D. Excess cholesterol can build up in your arteries and lead to high blood pressure and heart disease. You get all the cholesterol you need from your liver and do not need to consume foods with cholesterol, according to the website Teens Health. Many fatty foods have cholesterol or raise your cholesterol levels, but you can still keep your cholesterol levels healthy by choosing which types of fat you eat.
Cholesterol
Cholesterol is measured in two forms in your blood: HDL or high-density lipoproteins and LDL or low-density lipoproteins. LDL -- or bad cholesterol -- builds up in your arteries and can lead to clogging, high blood pressure and heart disease. HDL -- or good cholesterol -- transports LDL to your liver for disposal. Along with HDL and LDL, cholesterol tests measure another form of fat stored in the blood called triglycerides. High triglyceride levels are associated with heart disease.
"Bad" Fatty Foods
Fatty foods include foods with a high fat content. Fatty foods that are high in saturated and trans fats can raise your LDL cholesterol and total cholesterol levels, posing health risks to your heart and arteries. Foods high in saturated fat come mainly from animal sources and include red meats, full-fat dairy products, poultry, eggs, coconut oil and palm oil. Foods containing trans fats include many fried foods and commercially prepared baked foods and snack foods, according to the Harvard School of Public Health. To keep your cholesterol levels in check, avoid trans fats in your diet. Limit your saturated fat intake to less than 7 percent of your total energy intake to keep your heart healthy, the American Heart Association advises.
"Good" Fatty Foods
Not all fat is bad fat. Some types of fat -- monounsaturated and polyunsaturated fat -- can help increase your HDL levels and lower LDL cholesterol in your blood, reducing your chances of high cholesterol, high blood pressure and heart disease. Foods rich in monounsaturated fat include avocados, nuts, seeds and vegetable oils such as olive oil and canola oil. Polyunsaturated fats occur in fish, walnuts, flax seeds and oils from sunflowers, corn and flax seeds. Fish also offer omega-3 fatty acids, which can improve your heart health and lower blood pressure, according to the Washington State Department of Health.
References
- American Heart Association: What Your Cholesterol Levels Mean
- Harvard School of Public Health: Out With the Bad, in With the Good
- Washington State Department of Health: Health Benefits of Fish
- MayoClinic.com; Triglycerides: Why Do They Matter?; June 2011
- Teens Health: What Is Cholesterol?; Mary L. Gavin, MD; December 2009
- American Heart Association: Healthy Diet Goals
