The Bad Cholesterol

An individual can affect his cholesterol score through diet. Several groups of food fall into the category of bad cholesterol foods. These foods should be consumed in moderation or removed from one’s diet.

Saturated Fat 

Foods containing high concentrations of saturated fat top the list of bad cholesterol foods. Fatty meats such as beef and pork are bad cholesterol foods. Poultry skin is high in saturated fat. Butterfat found in milk, cheese, butter, and other dairy products should be avoided, as should tropical oils such as coconut oil. When preparing food, one should use low-cholesterol alternatives such as soy sauce to add flavor. One should carefully remove the excess fat from beef, pork, and poultry prior to cooking. 

Trans Fat 

Foods containing high concentrations of trans fats fall into the bad cholesterol food category. Trans fats are found in margarine, nondairy creamers, whipped toppings, and vegetable shortening. Snack foods cooked in trans fats raise one’s bad cholesterol. Peanut butter, other than the all-natural varieties, also contains a high level of trans fat. One should look for snack foods that are baked rather than fried, as these foods do not contain high levels of trans fat. 

Dietary Cholesterol 

Some foods inherently contain cholesterol. Egg yolks, shellfish, dairy products, poultry, red meat, and organ meat all contain high levels of cholesterol. Instead of eating an omelet for breakfast, one should try an omelet made from egg whites. To prepare a healthy breakfast, fill the omelet with fresh vegetables instead of fatty meats. Lean red meat is acceptable in moderation. Pair that lean red meat with a salad to create a healthy meal. Fresh vegetables steamed in soy sauce rather than butter are a tasty side dish.