Second, it relied on the participants’ memory of what they ate. HDL is important because it can decrease your risk of strokes and heart attacks and prevent LDL from clogging your arteries. 5 g of the 7 g of fat in each 3-oz. COM is for how much cholesterol is unhealthy use only. However, losing weight can help to lower LDL, total cholesterol, and triglyceride levels, as well as increase your HDL levels. Get the latest tips on diet, exercise and healthy living. Trans fats Trans fats are one of the most dangerous forms of fat, and should be avoided as much as possible.