The Facts

• Salmon is rich in healthy fats.
  
  Necessary bases for hormones and vitamin D, cholesterol travels the body wrapped in lipoproteins (protein-covered fats). LDLs, or low-density lipoproteins, can build plaque and block blood flow inside the arteries over time, while HDLs, or high-density lipoproteins, clean up excess cholesterol.
  
  

Good Fats

• Mixed nuts carry good cholesterol.
  
  Look for monounsaturated fats in canola, peanut and olive oils, some nuts and seeds; and polyunsaturated fats in sunflower, corn, soybean and flax seed oils, or fish and walnuts to improve blood cholesterol levels.
  
  

Bad Fats

• Coconut Cream Pie/Wikimedia
  
  Though saturated fats raise HDLs, they also raise LDLs, increasing blood cholesterol. Meats, seafood, whole milk dairy items, coconut and palm oils top the list of high saturated fat foods.
  
  

Effects

• Substituting carbohydrates for monounsaturated fats decreases LDLs and increases HDLs, according to studies cited by the Harvard School of Public Health.
  
  

Considerations

• Cholesterol consumption only affects some---LDL levels remain relatively unaffected by dietary changes for most people. Currently, Harvard researchers say the only way to tell if your cholesterol levels respond to diet or not is through trial and error.