Diets low in fat and cholesterol present benefits and also some drawbacks. Fat is high in calories, and too many calories contribute to weight gain and weight-related problems such as diabetes, metabolic stress and physical fatigue. Too much cholesterol puts you at risk for heart disease. However, both fat and cholesterol have critical roles in your health, including organ protection, vitamin transport and neurological processes.
Too Much Dietary Fat and Cholesterol
Fat has nine calories per gram, nearly twice that of protein or carbohydrate. Excess fat contributes to weight gain and malnutrition by displacing valuable nutrients that can be consumed at lower calorie cost. Cholesterol, according to LabTests, contributes to atherosclerosis, the hardening of the arteries. Saturated fats and dietary cholesterol from high-fat meats, whole milk, butter, cheese, and commercially baked goods thus contribute to the buildup of arterial plaque and also low-density lipoproteins, or LDL-C, aka bad cholesterols.
Roles of Dietary Fat
According to Running Times, your body is able to burn fat to save glycogen for muscle activity. Your body draws from stored fats during marathons and other endurance sports, while fasting and even during sleep. Dietary fat is the sole transporter for vitamin D and other fat-soluble vitamins. The US Department of Health & Human Services states that your diet should be no more than 30 percent fat. Make them heart-healthy fats, from salmon, tuna, walnuts, olive oil and avocados; this way, you get enough fat for vital metabolic functions without consuming the harmful saturated fats.
Dietary Cholesterol Limits
The recommended upper limit for dietary cholesterol is 300 mg. lists these examples: for example, 2 oz. beef liver, one cup whipping cream or 1.5 egg yolks. Cholesterol comes from animal fat, so low cholesterol diets emphasize plant foods: vegetables, fruits, even nuts and seeds, which are high in heart-healthy fats and essential fatty acids, but not in cholesterol. Non fat dairy items provide important proteins, without the cholesterol. Finally, foods that actively lower cholesterol should be included. Oatmeal and apples have soluble fiber that decreases cholesterol during digestion, and olive oil contains antioxidants that inhibit LDL formation in your bloodstream.
Cholesterol is Necessary
Cholesterol is required for neurological functions including brain cell activity. Science Daily states that diets extremely low in cholesterol may inhibit normal cell development and neurotransmitter processes. Your body will even make its own cholesterol if it does not get enough from your food. Egg yolks are excellent dietary choices because they not only provide this essential cholesterol but also complete protein plus an array of vitamins and minerals. So, even as you lower your dietary cholesterol, remember that it has an important role in your health.
A Few Good Foods
If you are already overweight or trying to improve your blood-lipid profile, resist saturated fat traps such as marbled steaks, organ meats, full-fat cheeses, whole milk, cream and multiple-yolk omelets. Aim for a vegetarian or vegan diets that emphasize vegetables, legumes, fruits and non-fat dairy, with a daily handful of nuts and seeds, or 2 tbsp. of olive oil, to ensure your quotient of essential fatty acids and vitamin transporters.
References
- Lab Tests Online: Cholesterol
- Running Times: Running Low on Fuel, on Purpose
- US Department of Health & Human Services; National Heart, Lung and Blood Institute: Introduction to the Heart Healthy Diet
- Calorie Counter Charts: Foods Sorted by Cholesterol Content
- Science Daily: Biophysicists Create New Model For Protein-Cholesterol Interactions In Brain And Muscle Tissue
