Your cholesterol levels are the result of a number of factors, including your weight, age, gender and level of activity. Your sugar and alcohol consumption also play a role in your level of triglycerides, unhealthy fat that produces many of the effects of unhealthy cholesterol. But the type and amount of fat you eat play vital roles in the balance between unhealthy and healthy cholesterol in your body. Reducing fat in your diet reduces fat in your bloodstream.
Role of Fat in Your Diet
Dietary fat helps your body absorb vitamins, keeps your immune system working and helps your cell membranes function properly. But your body doesn't need a lot of fat. Excess fat causes weight gain, and the accumulation of fat inside your body puts you at higher risk for heart attacks and strokes. MayoClinic.com recommends that you include 44 to 78 g of fat in your diet each day. This amounts to 20 to 35 percent of your daily calories. Fat totals can add up quickly. A Chinese restaurant meal containing orange chicken, crispy shrimp, chow mein and fried rice for example, contains 63 g of fat.
Saturated Fat
Saturated fat, found in animal products such as cheese and red meat, and in oils such as coconut and palm, may increase your risk of type 2 diabetes and heart disease. You should limit your intake of saturated fats to about 20 g per day. A half-pound hamburger with cheese contains 19 g of saturated fat, while a grilled chicken sandwich contains just 2 g of saturated fat. You can reduce your intake of saturated fat by choosing lean meat, low-fat dairy and obtaining some of your protein from vegetable sources such as kidney beans.
Trans Fat
Trans-fat, commonly found in margarine, commercial baked goods and shortening, increases your risk of heart disease. You should avoid trans fat as much as much. Limit your intake to one percent of your daily calories or about 2 g per day. A large order of mozzarella cheese sticks served at a fast-food restaurant chain contains 13 g of trans fat. You can limit your intake of trans fat by cooking with vegetable and olive oils and by carefully checking product labels before purchasing snack foods.
Cholesterol
Cholesterol, also found in animal products such as eggs, beef and poultry, should total no more than 300 mg daily. Keep daily cholesterol to 200 mg if your age, family history or underlying medical conditions such as diabetes put you at high risk for heart disease. If you reduce your intake of saturated fat, you will automatically reduce your consumption of cholesterol.
References
- MayoClinic.com: Healthy Diet: End the Guesswork with These Nutrition Guidelines -- Fats
- MayoClinic.com: Healthy Diet: End the Guesswork with These Nutrition Guidelines -- Saturated Fats
- MayoClinic.com: Healthy Diet: End the Guesswork with These Nutrition Guidelines -- Trans Fats
- MayoClinic.com: Healthy Diet: End the Guesswork with These Nutrition Guidelines -- Cholesterol
- Panda Express: Nutrition Information
- McDonald's: Nutrition Facts
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