Saturated fat is mostly present in fried foods such as french fries, dairy products such as cheese, butter, ice cream, and whole milk, and some meats such as bacon, hotdogs, processed meats, and fatty cuts of pork and beef.
One of the most major risk factors for elevated cholesterol levels is a diet heavy in saturated and trans fats. This is due to the fact that certain foods alter how cholesterol is stored in your liver, allowing it to build up in your arteries.
In 2020, the U.S. Food and Drug Administration prohibited manufacturers from adding artificial trans fat to packaged foods. However, partially hydrogenated oils containing these fats may still be present in some goods.
The FDA requires food labels to reflect 0% trans fat if the total trans fat per serving is less than 0.5.
The following foods may contain trans fats:
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Frozen pizza
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Baked goods like cakes and cookies
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Microwave popcorn
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Other foods with fats and hydrogenated oils like coconut oil
The American Heart Association recommends that you consume only 5% to 6% of your daily calories from saturated fat-rich foods, and that you avoid trans fats entirely.
It is critical to become serious about adopting lifestyle changes in order to lower your cholesterol. In truth, many people can lower their cholesterol naturally and without prescription by doing the following:
Make Dietary Modifications
A heart-healthy diet is essential for lowering cholesterol. High-soluble fiber diets, for example, may lower your LDL cholesterol, but high quantities of omega-3 fatty acids in some shellfish may lower your triglycerides.
Here are some foods that may help you lower your cholesterol:
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Fish like herring, trout, and salmon
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Lean proteins like fish and chicken
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Fruits like strawberries, grapes, and apples
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Vegetables like okra, eggplant, and brussels sprouts
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Whole grains and oatmeal like barley and oat bran
Daily exercise has been found in studies to help raise HDL cholesterol levels in the body, preventing LDL cholesterol from accumulating in the bloodstream and narrowing arteries. Workout also aids in the reduction of triglycerides.
Experts emphasize that any amount of physical activity is beneficial to one's health and is preferable to none at all.
Consult your primary care physician if you believe you have or may have high cholesterol. You can also be referred to a cardiologist, who can examine your total cardiovascular risk, determine the source of your elevated cholesterol, and prescribe a cholesterol-lowering treatment that is safe, effective, and tailored to you.
