13. Fried Chicken
While chicken is a good source of lean protein, frying up your chicken, especially with the skin on, packs on extra cholesterol. Trans fatty acids are created when hydrogen is added to vegetable oils in industry in order to make them solid. These fats, frequently found in fried foods, are also called partially hydrogenated oils. The American Heart Association recommends completely eliminating these fats from your diet. For healthy yet tasty chicken, remove the skin and roast the chicken in the oven rather than frying it in a pan. Brush with olive oil and spices for added flavor.
12. French Fries and Chips
Like fried chicken, french fries and chips contain the partially hydrogenated oils that raise your bad cholesterol and lower your good cholesterol. While trans fatty acids should be eliminated from your diet and saturated fats should be limited, the unsaturated fatty acids found in fish and liquid vegetable oils increase the HDL (good cholesterol) in your bloodstream. The reason HDL is so beneficial is that it removes the excess LDL from your cells. Replace french fries and chips that contain partially hydrogenated oils with veggies brushed with olive oil and roasted in your oven. Olive oil, sunflower oil, canola oil, and safflower oil all contain the unsaturated fatty acids that improve your HDL.
The shortening that makes baked goods so flaky and fried chicken so delicious is made from vegetable oils that have been hydrogenated. The process of hydrogenation turns the liquid oils into a more solid state. Hydrogenated oils are full of the trans fats that are so bad for your cholesterol. Replace the shortening in recipes for muffins or breads with applesauce or mashed banana. Look for soft tub margarine containing no trans fat to use in place of shortening in pie crusts or pastries. Avoid foods typically fried in shortening or oil and roast them with heart-healthy olive or canola oil in your oven.Related: 9 Steps to Improve Your Cholesterol Without Statins