Saturated fat, trans fat and dietary cholesterol can raise your blood cholesterol level. Saturated fats are usually solid at room temperature and come from animal foods like butter or meat fat. A few plant oils, such as coconut and palm oil, are also high in saturated fat. Most trans fats come from partially hydrogenated oils. Trans fats are commonly found in deep-fat-fried foods, shortenings and margarine. Some simple changes can help cut back on cholesterol-raising fats.
- Low-fat or fat-free milk, yogurt, cheese and sour cream
- Limited foods with hydrogenated vegetable oils or tropical oils such as palm kernel and coconut oils
- Lean beef and pork, poultry with the skin removed or fish
- Tofu, nuts and legumes (dry beans) as meat alternatives
- Liquid oils or trans-fat-free soft margarine instead of shortening, butter, stick margarine or lard
- Low-fat or fat-free salad dressing; dressing with unsaturated liquid oils like olive, canola, safflower or soybean
- Vegetable- or broth-based soups vs. cream soups
Food labels can tell how much saturated fat, trans fat and dietary cholesterol are in foods.