Cholesterol has two chief types: low-density lipoprotein (LDL)--the "bad" cholesterol--and high-density lipoprotein (HDL)--the "good" cholesterol. This means the goal is to consume foods that are low in LDL cholesterol while working to boost HDL cholesterol through a healthy diet. Excessive amounts of LDL cholesterol are associated with a variety of health complications, including heart disease and diabetes. Therefore, it's important to avoid foods containing LDL whenever possible.
Foods Containing Trans Fats
Trans fats are created when hydrogen is added to vegetable oil via a process known as hydrogenation. They are added to foods, because trans fats extend the life of a food, particularly those that are prepackaged and may be sitting on a shelf for an extended period of time. There are several ways to identify trans fats in foods. The first is by reading the nutrition label on a food: foods containing 0.5g of trans fats or more must list the amount of trans fats. Also, examine an ingredients list for words such as "partially hydrogenated" or "shortening"--both of these can indicate a food that contains trans fats. Examples may include packaged baked goods, such as cookies or cakes. Packages of crackers also may include trans fats. Foods also may be fried in partially hydrogenated oil, such as doughnuts or French fries, and contain trans fats.
High-Fat Animal Products
Some animal products may be high in saturated fats, which can raise LDL cholesterol just as trans fats do. High concentrations of saturated fats are found in many animal products, including as fatty cuts of meat such as a T-bone steak. Processed meats, such as bacon, sausage and salami are frequently higher in fat--including saturated fat--and salt than other meats. Egg yolks also are high in saturated fats.
High-Fat Dairy Products and Oils
High-fat dairy products, such as cream and half-and-half, contain high amounts of saturated fats that raise LDL cholesterol. Dairy products using whole milk include cheese, ice cream and sour cream and can raise LDL cholesterol.
Lard or oils made from animal fats also increase LDL cholesterol. Other oils that are associated with raising LDL levels include coconut, palm, palm kernel and cocoa butter.
