High cholesterol is a silent killer that usually shows no symptoms, but can surprise us with life-threatening complications. Many people unknowingly increase their risks by consuming the wrong types of foods. According to numerous studies, avoiding two types of food can significantly help reduce your levels and risks.
Medline Plus states that one should limit total fats and saturated fats. The health site added: "You should not consume more than 25 to 35% of your daily caloric intake from dietary fats, and less than 7% of daily calories should come from saturated fats, which are considered bad fats because they raise LDL (bad cholesterol) levels more than anything else in your diet. Trans fats are another harmful fat that can raise your LDL and lower HDL (good cholesterol)."
Foods high in saturated fats include:
- Certain meats
- Dairy products
- Chocolate
- Baked pastries
- Fried foods
- Processed foods
Foods high in trans fats include hydrogenated oils and fats like margarine, cookies, and fried potatoes.
A study published in the National Institutes of Health examined saturated fatty acids and the increased risk of coronary heart disease and cholesterol levels. It explained: "Despite the well-established observation that replacing carbohydrates or unsaturated fats with saturated fats increases low-density lipoprotein (LDL) cholesterol in human and animal models, the relationship between saturated fat intake and cardiovascular disease risk in humans remains controversial."
It has been proven that consuming saturated fats raises low-density lipoprotein (LDL) cholesterol, thus associated with an increased risk of cardiovascular disease. This evidence, along with conclusions from epidemiological studies and clinical trials, has led to long-standing public health recommendations to reduce saturated fat intake as a means of preventing cardiovascular diseases. For humans, saturated fat intake raises harmful cholesterol compared to all nutrients except trans fats. Trans fats increase low-density lipoprotein (LDL), triglycerides, insulin levels, and decrease beneficial high-density lipoprotein (HDL).
