Best Healthy Fats Helping in Lowering High Cholestrol Level Part 2

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This second part of my blog article on Fats Helping in Lowering High Cholestrol Level. In this blog you will find more information about unhealthy fat which are bad for our Cholestrol Level.When you’re making food choices, the types of fats you choose are just as important as the amount of cholesterol the food contains. Here are examples of healthy fats are part of a cholesterol-lowering diet

Blog 1-Healthy Fat- Lowering High Cholestrol Level

B. UnHealthy Fat -Bad for Cholestrol Level

1. Saturated fat

They are unhealthy fat as they increase both our total cholesterol and our LDL (bad) cholesterol. Some experts say that limiting your saturated fat intake is one of the most important cholesterol-lowering tips you can follow. No more than 10% of your calories should come from saturated fats—that's about 15-25 grams daily, depending on your calorie needs. Keep this number as low as possible.

Our bodies can make all the saturated fat we need, so we don't need to eat any of it. That's why saturated fat can be in the bad category—because we don't need to eat any of it, and it has undesirable effects in cardiovascular disease. In the United States and other developed countries, saturated fats come mainly from meat, seafood, poultry with skin, and whole-milk dairy products (cheese, milk, and ice cream). A few plant foods are also high in saturated fats, including coconut and coconut oil, palm oil, and palm kernel oil. Saturated fats boost total cholesterol by elevating harmful LDL. Like all dietary fat, saturated fat also raises the protective HDL. Unsaturated fat is much preferable since it lowers the bad cholesterol and raises the good. Try to limit or avoid these sources of saturated fats. I found all these foood are tasty and used regularly in our food.

Bacon,

Bacon grease

Beef

Butter

Cheese,

Cocoa butter

Coconut

Coconut milk

Coconut oil

Cream

Cream cheese

Ice cream

Lard

Palm kernel oil

Palm oil

Pork

Poultry

Sour cream

Whole milk.

 

2. Trans fat

Thuis is on of the worsrt unhealthiest fat you can eat. It increases your total cholesterol and your LDL (bad) cholesterol while lowering your HDL (good) cholesterol. Even eating a small amount of Trans -fats significantly increases your risk of heart disease—especially if you already have risk factors like high cholesterol. Limit your intake of Trans fats as much as possible. Experts haven't established any level of Trans fats as safe, so keep you intake near 0 grams.

Most of the trans fats in the our diet come from commercially prepared baked goods, margarines, snack foods, and processed foods, along with French fries and other fried foods prepared in restaurants and fast food franchises.Trans fats are worse for cholesterol levels than saturated fats because they raise bad LDL and lower good HDL. They also fire inflammation, an overactivity of the immune system that has been implicated in heart disease, stroke, diabetes, and other chronic conditions. Even small amounts of trans fat in the diet can have harmful health effects. For every extra 2 percent of calories from trans fat daily—about the amount in a medium order of fast-food French fries—the risk of coronary heart disease increases by 23 percent. Eliminating trans fats from the U.S. food supply could prevent between 6 and 19 percent of heart attacks and related deaths, or more than 200,000 each year.

Food products that contain Trans fat includes:

Vegetable shortenings

Hard stick margarines

Crackers

Candies

Cookies

Snack foods

Fried foods

Doughnuts

Pastries

Baking mixes

Icings,

Store-bought baked goods

3. Total Fats in Food

Although some fats (monounsaturated, Omega-3's) are healthier than others (saturated and Trans fats), it's important to remember that fats are bad and they are still high in calories. Consuming too many—even the healthy ones—can result in weight gain. So limit your total fat intake to less than 30% of your total calories each day. This is about 45-65 grams each day (more or less depending on your calorie needs). Of course, there is more to a cholesterol-lowering plan than eating good fats and avoiding bad ones. Exercise, weight loss, a healthy diet and not smoking also play important roles.  Avoid using cooking oils that are high in saturated fats and/or Trans fats such as coconut oil, palm oil or vegetable shortening. Instead, use oils that are low in saturated fats and high in monounsaturated and polyunsaturated fats such as canola oil, olive oil and flax seed oil. Minimize using commercially packaged foods which are high in trans fats. Always read labels to look for trans-fat free alternatives.

as saturated fats are found in animals products, use lower-fat version dairy such as 1% or skim milk instead of whole milk. Trim visible fats and skins from meat products.