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How dietary fats affect high cholesterol

Different types of fat will have varying 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
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
  • "Thins" the blood
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
Author Ralph Poore
Editor Kathleen M. Ariss, MS
Associate Editor Pat Truman
Associate Editor Terrina Vail
Primary Medical Reviewer Caroline S. Rhoads, MD
- Internal Medicine
Specialist Medical Reviewer Neil J. Stone, MD, FACC, FACP
- Internal Medicine, Cardiology
Last Updated July 20, 2006

WebMD Medical Reference from Healthwise

Last Updated: July 20, 2006
This information is not intended to replace the advice of a doctor. Healthwise disclaims any liability for the decisions you make based on this information.
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