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A significant portion of your cholesterol level reflects the kind of fat you eat. Most of us should keep our total fat intake to 70 grams or less. Take a close look at which fats are best and which should be rationed.
Good Fats: Polyunsaturated and Monounsaturated Fats
The majority of the fat you eat should be polyunsaturated, which can lower your cholesterol by 19 percent and LDL (bad cholesterol) by about 22 percent. Replacing saturated fats with monounsaturated fats can reduce total cholesterol by 12 percent and LDL by 15 percent.
Daily Dose: 32g to 52g. Have peanut butter (2 tablespoons) on toast for breakfast (14g), salad tossed with 1 tablespoon olive oil for lunch (12g) and a salmon burger for dinner (11g).
Where to Find Polyunsaturated Fats: salmon, tuna, mackerel, sardines, herring, trout, shellfish, walnuts, flaxseed, sunflower seeds and some vegetable oils (soybean, corn, sunflower, safflower)
Where to Find Monounsaturated Fats: avocados, peanut butter and some vegetable oils (olive, canola, peanut, sesame, sunflower)
Tip: Swap out the bad fats swap in healthy fats, like those found in peanut butter, and you'll lower your overall cholesterol.