Dietary cholesterol is cholesterol contained in food. Blood cholesterol is a test value that can be tested during a doctor’s visit. Blood cholesterol, which includes HDL (“good”) and LDL (“bad”) levels, is one of many indicators of heart health. Recent studies have generally not shown a link between the amount of cholesterol in the diet and heart disease. On the other hand, a diet high in saturated fat can raise LDL cholesterol in your blood, increasing your risk of developing heart disease. Trans fats are even more troubling because they not only raise LDL cholesterol, but also lower HDL cholesterol. These fats are known to increase the risk of heart disease and should be listed on food labels.

Foods high in saturated fat include full-fat dairy products, butter, fatty cuts of meat, and some oils such as coconut oil and palm oil. Although food manufacturers are prohibited from adding trans fats to food in the United States, some older products may still contain trans fats. Products that may contain trans fats include stick margarine, shortening, fried foods, manufactured baked goods, cookies, and crackers. Ingredient labels may list trans fats as “partially hydrogenated oils.”

The American Heart Association recommends replacing saturated and trans fats with heart-healthy fats such as olive oil, peanut oil, canola oil, avocado, nuts, and seeds. Avoid stick margarine and other spreads that contain trans fats and list partially hydrogenated oils in the ingredient list. Although it is recommended to limit butter intake, it can be included in a balanced diet. Current dietary guidelines for Americans recommend limiting saturated fat intake to less than 10% of daily calories, which is about 22 grams per day for a 2,000 calorie diet. One tablespoon of butter contains about 7 grams of saturated fat.

For many years, it has been recommended to limit eggs because egg yolks contain cholesterol. Americans were encouraged to limit their intake to three egg yolks a week, then increased their intake to four yolks a week, and now there is evidence that one egg a day is likely suitable for most people. It is shown. Eggs are an excellent source of protein with about 7 grams per egg, making them an easy meal for busy families or those cooking for one or two, and can be served in a variety of ways.

Historically, heart disease risk has been primarily associated with fat intake, but more recent research has also shown a link between sugary diets and heart disease. To be clear, the sugars that increase your risk of heart disease are primarily sugars added to foods. Eating too much added sugar can lead to high blood pressure, inflammation, fatty liver, and weight gain. Foods high in sugar include flavored yogurt and cereals, commercial bread, ketchup, soups, and cured meats. Check the nutrition facts label for added sugar.

A high-fiber diet may reduce your risk of heart disease. In particular, water-soluble dietary fiber has the effect of lowering LDL cholesterol. Beans, lentils, avocados, sweet potatoes, Brussels sprouts, broccoli, oatmeal, pears, apples, and flaxseeds are all good sources of soluble fiber. Choose a diet rich in plant-based proteins such as fruits and vegetables, whole grains, beans, lentils, nuts and seeds. Aim for the right amount to satisfy your hunger while avoiding overeating to support heart health.