High cholesterol can lead to heart attack and stroke, Americas no.1 and no. 3 killers, respectively. Roughly half of America's adults have cholesterol levels above the recommended 200 mg/dl. Fortunately, cholesterol can be reduced by weight loss (high cholesterol and obesity are closely linked), physical activity and a healthy diet. One of the most effective ways to lower cholesterol is to reduce the amount consumed.
Saturated Fat
Saturated fats typically contain the most cholesterol in the diet. Saturated fats come from the fat in meats. While it may be impossible to completely eliminate the saturated fats in meats, it can be reduced by simply removing the fat, or the skin from poultry, prior to cooking. This not only reduces the saturated fat content but the total caloric content of the meal, which then in turn helps to increase weight loss.
Solid Fats
Avoid solid fats like lard and shortening. These solid fats tend to stay that way in the system, leading to blockages that can cause heart attack, stroke and other diseases associated with high cholesterol. A good rule of thumb is to have the majority of fats in your diet come in the way of liquid oils like olive oil, corn oil and canola oil.
Trans Fat
Perhaps the most dangerous type of fat is partially hydrogenated oil (trans fat). Partially hydrogenated oils are used in many baked goods and commercially fried foods because it enhances flavors and improves shelf life. The reason trans fat is so dangerous is because not only does it increase LDL cholesterol, but it also decreases the healthy HDL, greatly increasing your risk of heart disease.
