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to complement, not replace or substitute in any way the services of
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physician. Any application of the recommendations set forth in the
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medical
treatment, you should consult with your doctor, who can best assess
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ABOUT
FATS
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POLYUNSATURATED
FATS
These
are usually liquid oils of vegetable or plant origin. Polyunsaturated
fats
tend to lower overall blood cholesterol and LDL "bad" cholesterol, if
these
oils replace the saturated fats you are presently using.
More
recent studies suggest that polyunsaturated oils decrease HDL or "good
cholesterol".
It is recommended that monounsaturated fats be used to replace the
polyunsaturated
fats when cooking, baking etc. Remember, only replace DO
NOT USE MORE!
Sources: safflower,
sunflower, corn, soybean, cottonseed oil, and some margarines,
mayonnaise
(depending on oil used in making it), fish, almonds, hazel nuts,
pecans,
and sesame seeds.
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OMEGA
- 3 FATS
Omega
-3 fats are type of polyunsaturated fat. The very long chain Omega - 3
fats found in fish oils may lover blood triglycerides, another type of
blood fat. the effect on blood cholesterol is still uncertain. Omega -
3 fats also inhibit platelet aggregation. Many people supplement their
diets with fish oils like cod liver oil. dietitians are advising
against
this since concentrated forms of fish oils may contain toxic amounts of
nutrients like vitamin A and may also contain concentrated forms of
contaminants
which may cause other undesirable health effects.
If
you want to increase the amount of Omega - 3 fat in your diet, try
eating
fish more often, two or three times a week.
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SATURATED
FATS: "AVOID"
These
fats are of animal origin and are solid at room temperature. The
streaking
in red meat (marbling) and fat along the edges of meat are examples of
saturated fats. The important exceptions are tropical plant oils
(coconut,
palm, and palm kernel) and hydrogenated fats (hard margarine,
shortening).
Hydrogenated fats start out liquid but are turned into solids through
the
manufacturing process.
Saturated
fats raise the total cholesterol and LDL - cholesterol level of the
blood
more than any other food in the diet.
Sources: butter,
cream, shortening/lard, ice cream, whole milk, regular cheeses, coconut
and palm oil, hydrogenated margarines, chocolate, coconut and fatty
meats.
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TRANS
FATTY ACIDS
Trans
fatty acids are fats form when vegetable oils are hydrogenated.
Hydrogenation
is the process that keeps liquid oil solid at room temperature. You do
not know you are eating them because they are not listed on labels.
Trans
fatty acids come from partially hydrogenated vegetable oils which are
found
in most margarines, shortenings, some packaged cookies, crackers, snack
foods and pastries, muffins, breaded and fried chicken and fish. They
occur
naturally in smaller quantities in milk and butter.
Trans
fatty acids act like saturated fats because they can increase blood
cholesterol
and LDL "bad" cholesterol. Some research shows that trans fatty acids
may
also lower HDL "good" cholesterol.
The
best way to avoid trans fatty acids is to limit foods containing
hydrogenated
oils.
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MONOUNSATURATED
FATS
These
fats may help to LOWER LDL "bad" cholesterol and increase HDL "good"
cholesterol.
Use in moderation, as these fats still do contribute to excess
calories.
Sources:
olive oil*, peanut oil, canola oil, peanuts, peanut butter
*
olive oil has some antioxidants which may protect against heart disease.
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 Learn More
About Cholesterol & Fats |
| Cholesterol
Content of Commonly Used Food |
| Antioxidants |
| Triglycerides |
| Cholesterol
And You |
| Cholesterol
Books |
| Low
Fat Diet |
| Prevent
Heart Disease |
| About
Triglycerides |
| Health
Magazines |
| Our Other Health Pages |
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