Foods that are high in saturated fat can raise your blood cholesterol. Try to keep your intake of these foods low. Saturated fat foods include:
- High fat dairy products like whole milk, cream, butter, cheese, and regular ice cream
- Fatty fresh and processed meats
- Skin and fat of poultry
- Palm oil
- Coconut oil
Foods that are high in cholesterol can raise your blood cholesterol. High cholesterol foods include:
- Liver and other organ meats
- Egg yolks
- Dairy fats
Trans Fatty Acids
Foods that are high in trans fatty acids can raise your blood cholesterol. Trans fat foods include:
- Foods that are high in partially hydrogenated vegetable oils, such as many hard margarines and shortenings. Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods.
Unsaturated fats (oils) don’t raise your blood cholesterol. Unsaturated fats occur in vegetable oils, most nuts, olives, avocados, and fatty fish like salmon. Unsaturated oils include both monounsaturated fats and polyunsaturated fats.
- Some oils high in monounsaturated fats include:
Olive oil, canola oil, sunflower oil, and peanut oil.
- Some good sources of polyunsaturated fats include:
Vegetable oils such as soybean oil, corn oil, and cottonseed oil and many kinds of nuts
Some fish, such as salmon, tuna, and mackerel, contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease.
Use moderate amounts of food high in unsaturated fats, taking care to avoid excess calories.