Cholesterol is a fat-like substance present in all human beings. It comes from two sources – it is produced naturally in the body and it is found in certain foods. Maintaining a healthy level of cholesterol is important and the type and the amount of fat that a person eats has a direct impact on LDL cholesterol levels. Consuming foods with saturated fat or trans fat will cause the body to produce more LDL cholesterol.

Therefore, a key strategy for reducing LDL cholesterol is to limit the amount of unhealthy fats in the diet. Meat, dairy and other animal products are high in saturated fats, as are palm and coconut oils. Trans fat is mainly found in vegetable shortenings and foods that contain partially hydrogenated oils. This includes most types of snack and fast food.

The American Heart Association (AHA) has published guidelines to help people plan their diet to limit their fat and cholesterol intake. In general, people are urged to limit their consumption of saturated and unhealthy fats. 

In healthy people, the AHA recommends reducing saturated fat intake to less than 10 percent of total calories. This means that a 2,000-calorie diet should include no more than 22 grams of saturated fat.

In people who are overweight or already have coronary artery disease, the intake of saturated fat should be limited to less than 7 percent of total calories. This means that a 2,000-calorie diet should include no more than 16 grams of saturated fat.

The amount of  trans fat also should be limited in the diet. Trans fat acts like saturated fat in the body, raising bad cholesterol and increasing the risk of heart disease. Products that list “partially hydrogenated oil” or “hydrogenated oil” in their ingredients contain trans fat.

As trans fat travels through the bloodstream, various fatty particles may stick to the walls of the arteries, speeding the development of atherosclerosis and coronary artery disease. Until 2006, only saturated fat and dietary cholesterol were listed on food labels in the United States. However, starting in January 2006, the U.S. Food and Drug Administration required trans fat to be listed as well. The revised food labels will now provide information about all three elements to help people choose healthy options.

Not all fats are bad for the heart. Some, in fact, are good for the heart. For example, monounsaturated fats may lower levels of LDL cholesterol and triglycerides, as well as increase HDL cholesterol. The net effect can be a lower risk of heart disease. Foods that contain monounsaturated fats include:

Studies have found that a diet emphasizing heart-healthy fats, along with fiber and vegetable proteins, may be able to lower cholesterol levels with the same effectiveness as statins, a type of cholesterol-reducing drug.

The sooner an individual starts managing fat intake in the diet, the better. Cholesterol deposits begin forming at a young age and build gradually over time. Monitoring cholesterol through life can help reduce the risk of heart disease, as well as other medical conditions.