You do not have to be a doctor to know there are certain high cholesterol foods to avoid. However, many people may not know which foods they should avoid. A diet high in saturated fats, empty calories, trans fats and cholesterol can increase bad cholesterol levels and cardiovascular disease.

Cholesterol in itself is not a bad thing; in fact, seventy five percent of all cholesterol in the body is made by the body.  The issue is not cholesterol itself, but with lipoproteins. Lipoproteins are responsible for carrying cholesterol throughout the body. LDLs, or low-protein lipoproteins, are known as bad cholesterol. LDLs transport cholesterol in a manner that allows it to be released into the bloodstream where it can clog arteries, cause stroke or heart disease and block or reduce blood flow.

Good cholesterol, HDLs, are high-density lipoproteins. HDLs extract excess cholesterol and transport it to the liver where it can be eliminated as waste. This prevents cholesterol from clogging and building up in the arteries. Although seventy-five percent of cholesterol comes from the body, twenty-five percent still comes from the diet and why there are high cholesterol foods to avoid. For the majority of people, eating a healthy diet is enough to keep their cholesterol levels at a good range. However, some individuals may need medication to control their levels.

High Cholesterol Foods To Avoid And Exercise

There are six simple steps to raise your HDL levels and lower your LDL levels.

1. • Exercise at least twenty minutes a day and aim for four to five days a week
2. • Do not smoke and avoid second-hand smoke
3. • Maintain weight that is healthy for your body type
4. • Eat plenty of fresh vegetables and fruits
5. • Include protein from sources like meats, nuts and wild caught fish 
6. • Include healthy fats

Healthy Fats to Raise HDL

While there are high cholesterol foods to avoid, there are also healthy fats that should be included in the diet. Fat is also not a bad thing in itself; however the difference is in knowing which fats are good and which fats are bad. The body needs fat in order to function properly. Both saturated and trans fats will raise bad cholesterol levels while PUFA, polyunsaturated fatty acids, and MUFA, monounsaturated fatty acids, are healthy sources of plant-based fats.

PUFAs can be found in oils including safflower, corn and soybean; seeds like pumpkin, sunflower, sesame and flax; fatty fish such as salmon, trout and tuna; walnuts, soy milk and tofu.

MUFAs can be derived from oils like olive, coconut, sunflower, safflower, grape seed, avocado and sesame. MUFAs can also be found in foods like nuts, seeds, avocados and cashews.

Nine High Cholesterol Foods to Avoid

The recommended maximum intake of cholesterol recommended by the American Heart Association is three hundred milligrams per day. If there is already a history of high cholesterol or of levels that require attention, then try to stay below two hundred milligrams daily.

• Cakes, Cookies and Pastries
• Hydrogenated or Partially Hydrogenated Oils
• Canola Oil
• Wheat Gluten
• White Flour
• Sugar especially Fructose
• High Fructose Corn Syrup (HFCS)
• Pastas
• Heavily processed packaged meats (hot dogs, sausage, etc.)