How dietary fats affect high cholesterol

Different types of fat will have varying effects on high cholesterol.

Dietary fats and their food sources

Type of fat	Found in these foods	Effect on your cholesterol level
Saturated fat	Fatty meats (beef, pork) Poultry skin Butterfat (in whole milk, cream, ice cream, cheese) Tropical oils (coconut, palm) Chocolate	Raises LDL ("bad" cholesterol) Little effect on HDL ("good" cholesterol) or triglycerides
Monounsaturated fat	Olive oil Peanut oil Canola oil	Lowers LDL if substituted for saturated fat Keeps HDL up
Polyunsaturated fat	Safflower oil Sunflower oil Sesame oil Corn oil Soybean oil Flaxseed oil	Linoleic acid in moderation can lower LDL
Omega-3 fats	All fish, especially fatty fish, such as salmon and mackerel Plant sources, such as walnuts, canola, and flaxseed oils	Lowers triglycerides "Thins" the blood
Trans fatty acids	Hydrogenated fats, margarine, vegetable shortening, nondairy creamer and whipped toppings Snack foods (potato chips, cookies, cakes) Peanut butter that contains hydrogenated fat (except all-natural varieties)	Raises LDL Little effect on HDL but at high levels can lower HDL

Author:	Ralph Poore	Last Updated: July 20, 2006
Medical Review:	Caroline S. Rhoads, MD - Internal Medicine Neil J. Stone, MD, FACC, FACP - Internal Medicine, Cardiology
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