The Effect of Butter and Oil on HDL

Several types of fat are found in the food we eat. Some of these fats can be part of a heart-healthy diet. However, others can increase your cholesterol and therefore should be limited in your diet.

HDL vs. LDL Cholesterol

• HDL (good cholesterol) protects against heart disease at levels of 60 mg/dL or greater. LDL (bad cholesterol) is the main source of cholesterol buildup and blockage in the arteries.

Monounsaturated Fat, the Best Choice!

• Like olive oil, almonds are a great source of monounsaturated fat.

  Some oils are high in monounsaturated fat and can help lower your total and LDL cholesterol without lowering your HDL cholesterol. Some examples include canola oil, olive oil, peanut oil, olives, avocado, nuts and seeds.

Polyunsaturated Fat

• It's a good idea to include fish in your diet twice a week.

  Some oils are high in polyunsaturated fat and can help lower total and LDL cholesterol, however they may also lower HDL. Some examples include corn oil, safflower oil, sesame oil, soybean oil, sunflower oil, fish, soft margarine and mayonnaise. If your HDL levels are low, choose these foods in moderation.

Saturated Fat

• Instead of butter, try light margarine, apple butter or nut butters.

  Butter is high in saturated fat and can increase total and LDL cholesterol as well as lower HDL. Other examples of foods high in saturated fat are bacon fat, sausage, cheese, cream, whole milk and 2 percent milk. These foods should be avoided or limited.

Increase Your HDL

• If you are having difficulty reducing your saturated fat intake, you can increase your HDL by exercising 30 to 60 minutes five times a week, quitting smoking and losing weight.