For years we heard that a low-fat, low-cholesterol diet would keep us healthy and help us reduce .
And many folks jumped on the bandwagon, eliminating fat and high-cholesterol foods from our diets. Well, unfortunately, we were doing it all wrong.
Instead of eliminating fat completely, we should always are eliminating the “bad fats,” the fats related to obesity and heart condition and eating the “good fats”, the fats that really help improve blood cholesterol levels.
Before we examine the great fats and bad fats, let’s mention cholesterol.
Cholesterol - It’s been ingrained into our brains that cholesterol causes heart condition which we should always limit our intake of foods that contain it, but dietary cholesterol is different than blood cholesterol.
Cholesterol comes from two places—first, from food like meat, eggs, and seafood, and second, from our body. Our liver makes this waxy substance and links it to carrier proteins called lipoproteins.
These lipoproteins dissolve the cholesterol in blood and carry it to all or any parts of your body. Our body needs cholesterol to assist form cell membranes, some hormones, and vitamin D .
You may have heard of “good” and “bad” cholesterol.
Well, high-density lipoproteins (HDL) carry cholesterol from the blood to the liver. The liver processes the cholesterol for elimination from the body. If there’s HDL within the blood, then less cholesterol are going to be deposited within the coronary arteries. That’s why it’s called “good” cholesterol.
Low-density lipoproteins (LDL), carry cholesterol from the liver to the remainder of the body. When there's an excessive amount of within the body, it's deposited within the coronary arteries. this is often not good. A build-up of cholesterol in our arteries could prevent blood from going to parts of our heart.
That means that our heart won’t get the oxygen and nutrients it needs, which could end in attack , stroke, or overtime . So, if your LDL is above your HDL, you’re at a greater risk for developing heart condition .
It may come as a surprise, but recent studies have shown that the quantity of cholesterol in our food isn't strongly linked to our blood cholesterol levels.
It’s the kinds of fats you eat that affect your blood cholesterol levels.
There are two fats that you simply should limit your intake of—saturated and trans fats.
Saturated fats are mostly animal fats. you discover them in meat, whole-milk products, poultry skin, and egg yolks. copra oil also features a high amount of saturated fat. Saturated fats raise both the great and animosity cholesterol.
Trans fats are produced through hydrogenation—heating oils within the presence of oxygen. Many products contain trans fats because the fats help them maintain a extended time period . Margarine also contains a high amount of trans fats.
Trans fats are especially dangerous because they lower the great cholesterol, HDL and lift the bad cholesterol, LDL. Unfortunately, most products don't tell you ways much trans fat it contains, but you'll determine if it’s during a product by watching the ingredient list.
If the ingredients contain hydrogenated or partially-hydrogenated oils, then it contains trans fats. Fortunately in 2006, manufacturers are going to be required to list the quantity of trans fat in their products on the nutrition labels, so it'll be easier for you to seek out .
Some fats actually improve cholesterol levels.
Polyunsaturated fats are found in sunflower, corn, and soybean oils. These oils contain Omega-6, an important carboxylic acid . However, most of the people get enough Omega-6 in their diet and instead need more Omega-3. Omega-3 may be a carboxylic acid found in fish and walnuts.
Monounsaturated fats are found in canola, peanut, and olive oils.
Both sorts of unsaturated fats decrease the bad cholesterol, LDL and increase the great cholesterol, HDL.
Now, simply because the unsaturated fats improve your blood cholesterol levels, you don’t have the go-ahead to eat all of the vegetable oil , butter and nuts you would like . Fat of any kind does contain calories, and if you’re trying to reduce , eat fat carefully , and stand back from saturated fats.