Conclusions: Palm oil consumption results in higher LDL cholesterol than do vegetable oils low in saturated fat and higher HDL cholesterol than do trans fat-containing oils in humans.
Saturated fats in oils should also be taken into account because they can raise cholesterol levels. For instance, saturated fats found in coconut oil, palm oil, and palm kernel oil may raise levels of so-called "bad" cholesterol.
Consumption of coconut oil, which is high in saturated fat, results in higher LDL-cholesterol levels than consumption of non-tropical vegetable oils.
Olive oil is packed full of beneficial antioxidants that can lower your "bad" (LDL) cholesterol while leaving your "good" (HDL) cholesterol untouched.
Coconut oil is about 90% saturated fat, which is a higher percentage than butter (about 64% saturated fat), beef fat (40%), or even lard (also 40%). Too much saturated fat in the diet is unhealthy because it raises "bad" LDL cholesterol levels, which increases the risk of heart disease.
Avocado oil may help lower cholesterol levels and improve heart health. One study showed that avocado oil helped reduce LDL (bad) cholesterol and triglyceride levels while increasing HDL (good) cholesterol in people with high cholesterol.
Sunflower Oil
Research shows that opting for sunflower oil rather than an oil high in saturated fat could lower LDL cholesterol and triglyceride levels.
Chicken eggs are an affordable source of protein and other nutrients. They're also naturally high in cholesterol. But the cholesterol in eggs doesn't seem to raise cholesterol levels the way some other foods, such as those high in trans fats and saturated fats, do.
Although care must be taken in handling and processing of canola oil and other vegetable oils, canola oil is a safe and healthy form of fat that will reduce blood LDL cholesterol levels and heart disease risk compared to carbohydrates or saturated fats such as found in beef tallow or butter.
There's strong evidence that omega-3 fatty acids can significantly reduce blood triglyceride levels. There also appears to be a slight improvement in high-density lipoprotein (HDL, or "good") cholesterol, although an increase in levels of low-density lipoprotein (LDL, or "bad") cholesterol also was observed.
Oatmeal, oat bran and high-fiber foods
Soluble fiber is also found in such foods as kidney beans, Brussels sprouts, apples and pears. Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Five to 10 grams or more of soluble fiber a day decreases your LDL cholesterol.
Cholesterol-lowering drugs usually produce a change in LDL within 6 to 8 weeks. It is possible for lifestyle changes to change cholesterol levels within weeks. However, it may take longer, usually about 3 months — sometimes more.
While coffee does not contain cholesterol, it can affect cholesterol levels. The diterpenes in coffee suppress the body's production of substances involved in cholesterol breakdown, causing cholesterol to increase. Specifically, coffee diterpenes may cause an increase in total cholesterol and LDL levels.
Heart Health
Greek yogurt has been connected to lower cholesterol and triglyceride levels, which can reduce your risk of heart disease. Cholesterol and triglycerides can harden or block your arteries over time, leading to heart disease or atherosclerosis.
Oils high in monounsaturated fats are best for cooking with due to their stability when heated, as well as their potential health benefits. Examples include olive, avocado, and canola oil. Coconut oil is also a stable fat to cook with.
Regardless of the type, olive oil is high in monounsaturated fatty acids, containing about 75% by volume. When substituted for saturated fat, monounsaturated fats help lower your "bad" LDL cholesterol. The health benefits of olive oil have been attributed to its antioxidant and anti-inflammatory properties.