Though it's important to watch the intake of dietary cholesterol, according to the Harvard School of Public Health, it's really the mix of fats (lipids) that have the most significant impact on cholesterol levels. If you are hoping to lower the lipid levels in your bloodstream, there are certain categories of foods that can have a negative impact on a person's blood cholesterol.
Trans Fat
According to both the Mayo Clinic and the American Heart Association, trans-fatty acids, or trans fat, should make up no more than 1 percent of a person's daily caloric intake. Some of the biggest culprits of trans-fatty acids are fried foods, but it can also be found in many packaged goods such as cakes, cookies and baking mixes. Baked goods such doughnuts, cookies, cakes, pies, pastries, brownies, muffins and other goods made with shortening are filled with trans fat. Some chips and margarines also contain trans-fatty acids as well as a number of frozen foods. Refer to the nutrition information on product labels for ingredients that indicate trans fats such as partially hydrogenated oils and shortenings.
Saturated Fat
The Mayo Clinic and the American Heart Association also recommend keeping saturated fat to a minimum to control cholesterol levels. Saturated fats should make up no more than 7 percent of a person's daily caloric intake. Foods high in saturated fat are typically animal-based. Red meats, sausage, bacon and some deli meats can be high in saturated fat. The skin of poultry is also a source. Whole dairy foods such as milk, butter, cream, cheese, sour cream and half-and-half contain saturated fat. Egg yolks are a source of saturated fat as well.
Dietary Cholesterol
Dietary cholesterol can also impact cholesterol levels, increasing low-density lipoprotein ("bad" cholesterol) in the blood and raising total cholesterol. This kind of cholesterol is often found in many of the same products that contain saturated fat and trans-fatty acid. If you're already watching these two fats, it's likely that cholesterol intake is being kept to a minimum, which is 300mg a day, according to the American Heart Association.
