Fat is an important nutrient that supplies your body with energy and it protects cell membranes. Cholesterol is also significant to the normal function of your body because it helps in the production of hormones. Both substances play a role in helping you function, but too much of either increases your risk of serious cardiovascular health problems.
Saturated Fat
Saturated fats are made naturally in your body and it is one of several forms of fat you get from eating animal-based foods. This is a "bad" form of fat when consumed because it increases the amount of cholesterol and triglycerides in your blood. High cholesterol and triglycerides further raise your risk of arterial blockage, a precursor to heart disease. Limit your daily saturated fat intake to less than 10 percent of your total calories to lower your cholesterol. Because fat is an important nutrient, replace saturated fats in your diet with unsaturated fats, or good fats, like monounsaturate and polyunsaturated fats, which your body cannot make on its own.
Cholesterol
Your liver makes all the cholesterol it needs to keep you healthy, so you don't need to get cholesterol from your diet. Cholesterol is a waxy, fat-like substance found in animal-based foods, and when it enters your body, it cannot dissolve in water or blood. Your body compensates for this by packaging the cholesterol and triglyceride fats, in protein-covered particles called lipoproteins. Consuming animal-based cholesterol increases the number of low-density lipoprotein, or LDL, transporters in your bloodstream. LDL is a bad form of cholesterol that increases plaque in your arteries and limits blood flow. High-density lipoproteins, or HDL, transport less harmful types of cholesterol through your bloodstream while also cleaning LDL from your arteries. Ideally, you want higher levels of HDL in your body and lower levels of LDL to protect your heart and arteries. Consume 300 mg or less per day of dietary cholesterol.
Reducing Dietary Fat and Cholesterol
Beef, whole dairy and fried foods are high in saturated fat and cholesterol. Replace these foods with baked or grilled poultry, seafood and low-fat or nonfat dairy. Limit your consumption of red meat to a few times a month rather than daily, and when you do eat it, choose loin or round cuts. Eat two servings of fish, like baked salmon or tuna, each week or opt for grilled chicken. Avoid bacon, sausage and lunch meats, which are higher in fat and cholesterol. Use olive oil instead of lard, butter or fatty dressings to marinate meats, bake or flavor vegetables. Read nutrition labels for the total saturated fat and cholesterol content per serving of your favorite foods. Limit your servings or find similar versions of these foods with no saturated fat and minimal cholesterol.
Increase Plant-Based Foods
Vegetables, fruit and whole grains are naturally cholesterol-free and virtually fat-free. The foundation of your low-saturated fat and cholesterol diet should contain several servings of plant-based foods. Add vegetables to every meal, eat fresh fruit as snacks instead of packaged junk food and add oatmeal, whole-wheat bread or pasta and beans to your meals. Eating more plant-based foods helps decrease your LDL and raise the good HDL levels. Stick to whole grains instead of white grains to optimize the nutritional value of the foods while also keeping your diet low in sodium and added sugar. Plant-based foods are fiber rich, which is important for keeping your cholesterol levels low and regulating digestion.
References
- Harvard School of Public Health: Fats and Cholesterol: Out With the Bad, In With the Good
- Jackson Siegelbaum Gastroenterology; Low Cholesterol Diet; Frank W. Jackson
- Asia Pacific Journal of Clinical Nutrition: Food Data Chart Cholesterol
- Asia Pacific Journal of Clinical Nutrition: Food Data Chart; Saturated and Polyunsaturated Fat
- University of California San Francisco; Guidelines for a Low Cholesterol, Low Saturated Fat Diet; February 2011
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