What you eat forms your cholesterol, including negative. If you know which type of fat increases cholesterol (LDL), and which reduce the risk of heart disease and stroke, you can manage your diet and maintain healthy body for many years.
The human body naturally produces all the necessary LDL cholesterol. The consumption of foods containing saturated and trans fats causes the body to produce even more bad cholesterol, raising blood levels to dangerous values ​​that have a negative effect on blood vessels.

Types of fats are divided into:
saturated fats
trans fats
unsaturated fats

Saturated fats are fat molecules that are “saturated” with hydrogen molecules. Usually they have a solid form at medium temperature.
We know saturated fats in everyday life. This is, first of all, meat and milk. Beef, lamb, pork, poultry (with skin), as well as butter, cream and cheese made from whole or 2 percent milk, are all saturated fats.
Plant foods that have saturated fats include coconut, coconut and palm oils, and cocoa butter.
For people who need to lower their cholesterol, it is recommended that they lower their saturated fat content to no more than 5–6 percent of their total daily calories. For those who eat 2,000 calories a day, this is 11 to 13 grams of saturated fat.
Trans fats.
Trans fats (or trans fatty acids) are created in an industrial process when hydrogen is added to liquid vegetable oils to make them harder. A synonym for trans fats is “partially hydrogenated oils”.
Trans fats are dangerous because they increase the level of bad (LDL) cholesterol and the risk of developing cardiovascular disease, while lowering the level of good (HDL) cholesterol.
Standardly, a person who does not follow the diet consumes a huge amount of trans fats daily. Fried potatoes, donuts, pies, pizza, cookies and crackers are all trans-fat paradise.
Since 2006, WHO has requested that trans fats be indicated on the packaging. In recent years, many large national chains of fast food restaurants and cafes have announced that they will no longer use trans fats for frying or deep-frying.
Individuals who are at risk for lowering LDL cholesterol are advised to exclude trans fats from their diet.
Unsaturated fats
There are two types of unsaturated fats:
monounsaturated — which contain one (“mono”) unsaturated carbon bond in the molecule.
polyunsaturated — which contain more than one (“poly”, for many) unsaturated carbon bonds.
Both of these unsaturated fats are in liquid form at room temperature.
Eating both types of unsaturated fats in a balanced diet helps increase good blood cholesterol, reducing the risk of chronic heart and vascular disease.
We are familiar with unsaturated fats in fish (especially fatty: salmon, trout and herring) and in plant foods such as avocados, olives and walnuts. Soybean, corn, safflower, rapeseed, olive and sunflower oil are also unsaturated fats.

In order to reduce the intake of saturated and trans fats, it is necessary to adhere to certain preferences in the diet, making a menu containing mainly foods with unsaturated fats:
follow a diet that focuses on fruits, vegetables, whole grains, low-fat dairy products, poultry, fish, and nuts. Also limit your intake of red meat, sweets, and soda.
Choose natural non-hydrogenated vegetable oils such as rapeseed, safflower, sunflower or olive oil.
Look for processed foods made from non-hydrogenated oil, not saturated fat or hydrogenated (or partially hydrogenated) vegetable oil.
Use soft margarine as an oil substitute. Look for “0 g trans fat” on the label.
Donuts, cookies, crackers, muffins, pies and pastries are examples of foods high in trans fats. Do not eat them often.
Limit commercially fried foods and pastries made using shortened or partially hydrogenated vegetable oils. These foods are very rich in fats, and most likely these are trans fats.
Limit fried fast food. Commercial and deep fat fats are still produced by hydrogenation and contain saturated and trans fats.
Consider using a food diary to keep track of what you eat. This is a convenient way to appreciate the healthy, not very healthy and unhealthy foods that you make up in your daily diet.