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High Cholesterol Foods to Avoid, High in Trans-Fats and Saturated Fat

Foods High in Fat and Cholesterol

Diet Information - Cholesterol Diet Guide - Cholesterol Lowering Diet
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Heart Disease & Women - Heart Diet Foods to Avoid - Heart Diet Day 1 - Heart Diet Day 2
Saturated Fat - Trans-Fats - Best Fats - Best Cooking Oils - Healthy Cholesterol Levels

Foods to Avoid on Cholesterol-Lowering Diet

Table 1. Common Food Sources of Trans-Fats

See below for a list of those foods which contribute most to the current high consumption of trans fatty acids in the typical American diet. Dietitians and cardiologists now consider trans-fats to be a greater risk factor for high blood cholesterol levels than dietary cholesterol.

Food Types Percentage of Total Consumption of Trans Fat in American Diet
Cakes, cookies, crackers, pies, bread 40 percent
Animal products 21 percent
Margarine 17 percent
Fried potatoes 8 percent
Potato chips, corn chips, popcorn 5 percent
Household shortening 4 percent
Breakfast cereal, candy 5 percent

Table 2. Common Food Sources of Saturated Fat

Here is a list of those foods which contribute most to the current high consumption of saturated fat in the average American diet. High intakes of saturated fat are closely linked to high serum cholesterol levels, which is a major risk factor for the development of atherosclerosis, heart attack and stroke.

Food Types Percentage of Total Consumption of Saturated Fat in American Diet
Cheese 13.1 percent
Beef 11.7 percent
Milk 7.8 percent
Oils 4.9 percent
Ice cream/sherbet/frozen yogurt 4.7 percent
Cakes/cookies/quick breads/donuts 4.7 percent
Butter 4.6 percent
Shortening and Animal Fats 4.4 percent
Salad dressings/mayonnaise 3.7 percent
Poultry 3.6 percent
Margarine 3.2 percent
Sausages 3.1 percent
Potato chips/corn chips/popcorn 2.9 percent
Yeast bread 2.6 percent
Eggs 2.3 percent

 

Table 3. Maximum Daily Intake of Saturated Fat

To maintain healthy cholesterol levels, and general good health, see below for the maximum amount of saturated fat that can be eaten, per day, in order to maintain saturated fat consumption below 10 percent of total calorie intake, according to differing food energy intakes.

Energy Intake Maximum Daily Intake of Saturated Fat (grams)
To keep saturates below 10 percent of calories
1200-Calorie Diet 13g
1600-Calorie Diet 18g
2000-Calorie Diet 20g
2500-Calorie Diet 25g
3000-Calorie Diet 33g

See also: Low Cholesterol Diet Recipes

Adapted from: Dietary Guidelines For Americans

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