You may find yourself confused about fats and cholesterol -- how to separate healthy from unhealthy fats, the difference between good and bad cholesterol and what triglycerides, lipoprotein and lipids are. But it can be vital to your longevity to better understand the connection between fats, cholesterol and your health.
Cholesterol Identification
Cholesterol naturally occurs in your body and helps your body function properly. Too much cholesterol in your body, though, can increase your risk of heart disease and stroke. Your total cholesterol includes low-density lipoprotein -- LDL -- and high-density lipoprotein -- HDL -- cholesterol. A third type of lipid in your bloodstream, triglycerides, acts similarly to LDL cholesterol, usually referred to as bad cholesterol. HDL cholesterol, the good type of cholesterol, can help prevent the buildup of LDL cholesterol and triglycerides.
Types of Fat
The fats you eat include four types: trans fats, saturated fats, monounsaturated fats and polyunsaturated fats. Trans fats, found in margarine and shortening, and saturated fats, found in animal products such as meat and dairy, can increase your cholesterol and risk of disease. Monounsaturated fats and polyunsaturated fats, found in olive oil, nuts and seeds, may lower your cholesterol levels. Your triglycerides are affected by your weight and the amount of sugar and alcohol you consume. You can raise your healthy HDL cholesterol through exercise.
Fats and Cholesterol
The types of fat you eat can help or harm your cholesterol levels. When cooking, choose vegetable oil or olive oil over butter. Keep trans fats to a minimum. Processed foods and some commercial baked goods may contain trans fats. Lean poultry contains less saturated fat than steak or bacon. You can also opt for vegetable protein -- soy, legumes and kidney beans, for instance -- to obtain protein without taking in saturated fats. Your fat intake each day should not exceed 35 percent of your total food intake.
Considerations
While the type and amount of fat you eat affects the level of cholesterol in your bloodstream, other foods play a role in determining the amount of cholesterol in your system. Foods rich in soluble fiber -- oatmeal and apples, for instance -- help remove cholesterol from your system. Foods low in fiber, including sugar and flour, can make your body store additional cholesterol. A sedentary lifestyle keeps your body from producing enough good cholesterol, but something as simple as taking a daily walk can help. If diet and exercise don't reduce your cholesterol, you may need to take medication. Frequent monitoring of your cholesterol levels -- achieved with a simple blood test -- can help you measure the effectiveness of your efforts.
