Eat Fewer Added Sugars

Not simply saturated and trans fats can cause cholesterol levels to increase. Eating an excessive amount of added sugars has the same effect. In just two weeks, LDL cholesterol increased by 17% in adults who got 25% of their calories from drinks made with high-fructose corn syrup, according to one study.

What's more alarming is that fructose increases the amount of small, dense oxidized LDL cholesterol particles that are linked to heart disease. According to studies, 10% of Americans consumed added sugars in excess of 25% of their daily calories between 2005 and 2010. These people had a nearly threefold increased risk of dying from heart disease over the course of 14-year research compared to those who consumed less than 10% of their calories from added sugars. Women and children should limit their intake of added sugar to no more than 100 calories (25 g) per day, while men should limit their intake to no more than 150 calories (37.5 g) per day.