How Dietary Fats Affect Cholesterol

Different types of fat can have different 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
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

By	Healthwise Staff
Primary Medical Reviewer	E. Gregory Thompson, MD - Internal Medicine
Specialist Medical Reviewer	Carl Orringer, MD - Cardiology, Clinical Lipidology
Last Revised	September 11, 2012

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Last Revised: September 11, 2012

Author: Healthwise Staff

Medical Review: E. Gregory Thompson, MD - Internal Medicine & Carl Orringer, MD - Cardiology, Clinical Lipidology

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