Saturated fat can raise the cholesterol level in blood, and unsaturated fats help to lower the cholesterol level.
Saturated (Bad) fat can rise LDL cholesterol
This fat is usually solid at room and refrigerator temperatures. It finds in greatest amounts in foods from animals, such as fatty cuts of meat, poultry with the skin, whole-milk dairy products, and lard, as well as in some vegetable oils, including coconut and palm oils. Studies show that too much saturated fat in the diet leads to increased LDL levels. Populations that tend to eat more saturated fats have raised cholesterol levels and more heart disease than those with lower intakes. Reducing the amount of saturated fats in your diet is a very effective way to reduce LDL.
Saturated fat raises blood cholesterol the most. It finds mainly in foods that come from animals such as:
- Whole milk, butter, cream, high-fat cheeses
- Lard, pork fat, shortening
- Fatty meats such as ribs, hot dogs, sausage, pork rinds
Foods high in cholesterol
- Egg yolks
- Organ meats such as liver, brain, kidney
Unsaturated (Good) fat help to lower cholesterol
This fat is usually liquid at room and refrigerator temperatures. Unsaturated fat occurs in vegetable oils, most nuts, olives, avocados, and fatty fish, such as salmon.
There are two types of unsaturated fats, they are:
- Monounsaturated
- Polyunsaturated
When used instead of saturated fat, monounsaturated and polyunsaturated fats help lower blood cholesterol levels.
Monounsaturated (Good) fat - It is found in greatest amounts in foods from plants, including olive, canola, sunflower, and peanut oils.
Polyunsaturated (Good) fat - The best sources of polyunsaturated fats are from plants, including safflower, sunflower, corn, soybean, and cottonseed oils, and many kinds of nuts.
A type of polyunsaturated fat is omega-3 fatty acids; studies are going on to see if they help guard against heart disease. Good sources are some fatty fish, such as salmon, tuna, and mackerel.
Trans (Bad) fat can raise the cholesterol level
Trans-fatty acids tend to raise blood cholesterol similarly to saturated fat. Trans-fat finds mainly in foods made with hydrogenated vegetable oils, such as many hard margarines and shortenings. The harder the margarine or shortening, the more likely it is to contain more trans-fat.
Total fat
This is the sum of saturated, trans, monounsaturated, and polyunsaturated fats in food. Foods have a varying mix of these types. The types of fat you eat have more to do with your LDL level than the total fat you take in.