Apart from genetic causes of lipid disorders, diet high in fats will also increase cholesterol. All fats and oil contain a mixture of saturated, mono- and poly-unsaturated fats in different proportions. Some foods contain more saturated fat than others. The type and amount of fat in your diet can affect your blood cholesterol level. It is important to limit your intake of ALL types of fats.

There are 4 types of fat in your diet.

Saturated fats (SFA)

These are found mainly in animal foods, like butter, ghee, lard, cream, fat on meat, milk fat and cheese. Vegetable fats like coconut oil, palm kernel oil, palm oil and cocoa butter are rich sources. Too much SFA raises total and LDL cholesterol.

Trans fats

These are formed during the hydrogenation of unsaturated oil – a commercial process to harden oil for production of fats like shortening and hard margarine. Hydrogenation causes the oil to be more saturated.  Too much trans fats raises blood cholesterol.

Polyunsaturated fats (PUFA)

These are found mainly in nuts, grains and seeds such as sunflower, soya bean, corn and sesame. Some oily fish such as sardine, salmon, mackerel and herring also contain high amounts of polyunsaturated fat called omega-3 fattyacids, which makes blood clot less easily and reduces the risk of stroke. PUFA helps to lower blood cholesterol.

Monounsaturated fats (MUFA)

These are present in olive, canola, peanut and sesame oils, almonds and avocados. Studies have shown that MUFA can lower LDL-cholesterol and increase HDL-cholesterol.