Good Vs. Bad Cholesterol Foods

In 50 years, American obesity rates rose from 13 to 34 percent, while type 2 diabetes increased from 1 to 8 percent. The Harvard School of Public Health attributes these problems to the types of fats we consume, not the total amounts. Eating good cholesterol foods may keep blood cholesterol levels in check.

The Facts

Necessary bases for hormones and vitamin D, cholesterol travels the body wrapped in lipoproteins (protein-covered fats). LDLs, or low-density lipoproteins, can build plaque and block blood flow inside the arteries over time, while HDLs, or high-density lipoproteins, clean up excess cholesterol.

Good Fats

Look for monounsaturated fats in canola, peanut and olive oils, some nuts and seeds; and polyunsaturated fats in sunflower, corn, soybean and flax seed oils, or fish and walnuts to improve blood cholesterol levels.

Bad Fats

Though saturated fats raise HDLs, they also raise LDLs, increasing blood cholesterol. Meats, seafood, whole milk dairy items, coconut and palm oils top the list of high saturated fat foods.

Effects

Substituting carbohydrates for monounsaturated fats decreases LDLs and increases HDLs, according to studies cited by the Harvard School of Public Health.

Considerations

Cholesterol consumption only affects some---LDL levels remain relatively unaffected by dietary changes for most people. Currently, Harvard researchers say the only way to tell if your cholesterol levels respond to diet or not is through trial and error.

References

• Harvard School of Public Health