Avoid foods with 'hydrogenated' on the label

9 ways to lower your risk of high cholesterol

Prevention is key when is comes to a healthy heart. Improve your cholesterol levels by following these tips

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2. Avoid foods with 'hydrogenated' on the label

Read the back of a bag of chips or a box of cookies, crackers or baked goods, and you may well see 'partially hydrogenated oil' on the list. These oils, also known as trans fats, extend the shelf life of a product, but they can spell disaster by raising LDL and triglycerides, reducing HDL, and increasing your odds of having a heart attack. In one study of 50 men with healthy cholesterol levels, eating trans fats for five weeks raised LDL 5 per cent and lowered HDL a heart-damaging 11 percent.

Food served in restaurants and at fast-food chains — especially fried food — can also be high in trans fats; ask how food is cooked before you order it, and find out what oils are used and how often they're replenished. Even if they have made the switch to healthier oils, fried food is still generally too high in fat and calories to eat safely except on rare occasions.