Low density lipoprotein (LDL), or "bad" cholesterol, is a form of cholesterol in the blood that can increase risk for hypertension, heart disease and other arterial diseases. Cholesterol comes from food sources and is produced by the body. According to the American Heart Association, healthy LDL levels should be below 100. Particular foods can elevate LDL levels and increase risk for related diseases.
High-Fat Meat
Saturated fat is the top contributor to LDL cholesterol levels, according to the American Heart Association. Red and processed meats, such as beef, beef fat, veal, lamb, pork, poultry fat all often contain significant amounts of saturated fat. To lower your LDL cholesterol levels, limit or eliminate these foods from your diet. Opt instead for leaner protein choices, such as skinless, white meat poultry, fish, tofu or legumes. When you do eat red meat, keep your portion-size modest. Trim excess, visible fat and aim for 3 oz. or less per serving, or the size of a deck of cards.
High-fat Dairy Products
High-fat dairy products such as whole milk, cream, butter, full-fat ice cream and most cheeses also contain saturated fat. To find out whether and how much saturated fat is within a particular food, check the nutritional label. Saturated fat content is listed under the "fat" heading. To lower LDL cholesterol levels, replace high-fat dairy products with nonfat or low-fat milk, yogurt and ice cream. Consider olive oil or canola oil in place of butter in food preparation, as they contribute unsaturated fats that may help support optimal cholesterol levels. Keep in mind that fat sources are dense in calories, so even healthy, unsaturated fats should be consumed in moderation. The Mayo Clinic suggests keeping your saturated fat intake to 7 percent or less of your total fat calories if you have high LDL cholesterol levels.
Trans Fat
Trans fats may be the most detrimental form of fat when it comes to cholesterol levels, according the Mayo Clinic. Research has shown that trans fat can increase LDL or "bad" cholesterol and reduce high-density lipoprotein (HDL), or "good" cholesterol. This combination increases your risk for heart disease and related illnesses. Trans fats are found in hydrogenated oils, or vegetable oil that has been combined with hydrogen to create a more solid form. Examples include partially hydrogenated vegetable oil, margarine and shortening. Many restaurants use trans fats to fry foods, such as french fries and onion rings. Trans fats are also found in some meat and dairy products, but those found in processed foods seem most harmful. Limit intake of foods that contain trans fats. Choose nuts, olive or canola oil, flax seeds or fatty fish, such as salmon or tuna, most often as modest intake of these foods can help promote healthy cholesterol levels.
Tropical Oils and Cocoa Butter
A small number of plant-based foods contain saturated fat and may increase LDL levels if consumed regularly or in exorbitant amounts. Tropical oils include coconut, coconut oil, palm oil and palm kernel oil. When cooking, replace these oils with soybean, corn, safflower, canola, olive or sunflower oil which contain healthier fats, notes the American Heart Association. Cocoa butter is a fat that comes from cocoa beans and is found in various chocolates. Limit consumption of milk chocolate as it tends to contain higher amounts of saturated fat. Choose modest amounts of dark chocolate instead, which contains more nutrients and less fat.
