If you suffer from high cholesterol, changing your diet can help. Both diets that restrict all fats and diets that allow you to use liberal amounts of some fats and none of others can prove effective. You may also need to make other lifestyle changes to effectively reduce your cholesterol to healthy levels. Check with your physician before beginning a low fat or good fat diet. And, if you take medication for cholesterol, don't discontinue without a doctor's approval.
Cholesterol
The fat in your bloodstream includes three types, two of them unhealthy. A blood test for cholesterol will reveal your total cholesterol, your low density lipoprotein cholesterol, your high density lipoprotein cholesterol and your triglycerides. Low density lipoprotein -- LDL -- cholesterol carries fat through your bloodstream, sometimes clogging your arteries. High density lipoprotein -- HDL -- helps your body get rid of unhealthy fat. Triglycerides store unused calories in your body as fat They act in ways similar to harmful LDL cholesterol.
Low-Fat Diets
A low fat diet severely limits the amount of fat you put into your body. In a low fat diet, approximately 20 to 30 percent of your calories each day come from fat. Extremely low fat diets restrict your fat intake to no more than 19 percent of your daily caloric intake. Jenny Craig and Weight Watchers are based on low fat diets. The Mayo Clinic also offers a low fat diet called the Mayo Clinic Plan. Possibly one of the most famous low fat diets is the Scarsdale diet. This diet was created in the 1970s and was not only low in fat, but high in protein.
Good Fat Diets
Good fat diets are more concerned with the type of fat you consume as opposed to the amount of fat you consume. Trans fats and saturated fats are unhealthy fats that increase cholesterol and increase your risk of heart disease. Monounsaturated fats and polyunsaturated fats lower your low density cholesterol and increase your high density cholesterol, making them healthier. The Mediterranean diet is a popular example of a good fat diet. These diets include foods that contain good fats and avoid foods that contain bad fats. Good fat diets suggest that you eat fish, poultry and nuts while avoiding red and fatty meats.
Considerations
Both low fat diets and good fat diets help in lowering your cholesterol. The one that best suits your needs depends on your current cholesterol level and your willingness and ability to give up certain foods. Other factors besides fat consumption affect your cholesterol levels. You can improve your good HDL cholesterol by exercising more -- a sedentary lifestyle decreases production of this healthy fat. Losing weight and eating less sugar can help lower your triglycerides. Moderating alcohol intake can also reduce your triglycerides. Eating more complex carbohydrates, particularly foods high in soluble fiber such as oatmeal and apples, can help.
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