Saturated Fats
Saturated fat raises your
LDL cholesterol ("bad" cholesterol) level more than anything else in your diet. As part of a heart healthy diet, it is recommended that people limit their intake of saturated fat to 7 percent to 10 percent of their diet. For people who already have
high cholesterol, it is recommended that saturated fat intake be less than 7 percent.
Saturated fats are found most often in animal-based food, including:
- Beef
- Poultry
- Veal
- Processed meats (such as sausage, bologna, salami, and hot dogs)
- Egg yolks
- Butter
- Whole milk dairy products (such as milk, cream, cheese, and ice cream)
- Baked goods (store-baked goods are often made with egg yolks and saturated fats and frequently contain trans fatty acids).
Some plant-based foods are also high in saturated fats, including:
- Coconut and coconut oil
- Palm oil
- Palm kernel oil.
Since these foods come from a plant, they are not considered to be foods that are high in cholesterol. Despite this, they can have a big impact on increasing blood
cholesterol levels.
Trans Fats
Trans fatty acids, or trans fats, are made when liquid vegetable oil is heated in the presence of hydrogen. This process is known as hydrogenation. The more hydrogenated an oil is, the harder it will be at room temperature and the more trans fat it will contain.
Trans fat is found in:
- Commercially baked goods
- Margarines
- Snack foods (cookies and crackers)
- Processed foods
- Fried foods (such as French fries or doughnuts).
Trans fats are even worse for
cholesterol levels than saturated fat and cholesterol itself because they raise LDL cholesterol and lower
HDL ("good") cholesterol.
When reading food labels, look for the words "hydrogenated" and "partially hydrogenated" in the ingredient list. These foods are loaded with trans fat and saturated fat. Also, look for the words "trans fat" on the food label.
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