Trans fats are artificial fats found in partially hydrogenated oils. They raise LDL ("bad") cholesterol levels and lower HDL ("good") cholesterol. Avoid processed and fried foods that contain trans fats.
Saturated fats, found in red meat, full-fat dairy products, and some tropical oils, can raise LDL cholesterol levels. Choose lean meats and low-fat dairy alternatives.
Processed meats like sausages, hot dogs, and deli meats often contain high levels of saturated fats and sodium. Opt for lean protein sources like poultry, fish, or plant-based alternatives.
Full-fat dairy products, such as whole milk, cheese, and butter, contain saturated fats. Choose low-fat or fat-free versions to reduce saturated fat intake.
Fried foods, especially those deep-fried in unhealthy oils, can contribute to high cholesterol levels. Instead, choose cooking methods like baking, grilling, steaming, or sautéing.
Many commercially baked goods, such as cakes, pastries, and cookies, often contain trans fats and unhealthy saturated fats. Bake at home using healthier ingredients or choose options made with healthier oils.
Snack foods like chips and crackers may contain trans fats and high levels of unhealthy saturated fats. Opt for whole, unprocessed snacks like fruits, vegetables, nuts, and seeds.
Fast food is often high in saturated and trans fats. Regular consumption can contribute to elevated cholesterol levels. Choose healthier options or prepare meals at home using fresh, whole ingredients.