When most people with high blood cholesterol levels are considering dietary changes, they focus on decreasing their cholesterol intake. While this may be helpful, the intake of fats in the diet is what most affects blood cholesterol levels. Knowing which fats are better for you and which to avoid is the first step in tackling high blood cholesterol levels.
Types of Fat
There are four main categories of dietary fats, and each has a different affect on our health. Although most foods contain a combination of fats, some foods are higher in one type than another. Read labels carefully. Fats and oils will be listed among the ingredients. The amount of total fat and saturated fat will be listed for the serving size.
Monounsaturated Fats
Monounsaturated fats, which are found primarily in plant sources, are the healthiest of the dietary fats. Among them are olive, canola, sunflower, sesame and peanut oils. Other sources of monounsaturated fat include many nuts and seeds, avocados and peanut butter. Monounsaturated fats are liquid at room temperature.
Polyunsaturated Fats
Polyunsaturated fats are another healthy fat. Good sources are soybean, corn and safflower oils, as well as fatty fish such as salmon, mackerel, herring and trout. Other sources include walnuts and sunflower seeds. Polyunsaturated fats are also liquid at room temperature.
Saturated Fats
Saturated fats are the worst type of fats. They come primarily from meat, including beef, pork and chicken, and dairy products such as cheese and butter. Egg yolks contain saturated fat, egg whites are fat free. Saturated fats are also found in "tropical oils" such as coconut and palm kernel oils. Saturated fats generally are solid at room temperature.
Trans Fats and Hydrogenated Fats
Trans fats and Hydrogenated fats are chemically altered fats that have the same negative health affects as saturated fats. They often are added to packaged foods to enhance flavor and extend shelf life. They should be avoided. Trans fats and hydrogenated fats are listed in the ingredients on food labels, as is the total fat grams.
Tips
The American Heart Association recommends the following for reducing your blood cholesterol levels and living a healthier lifestyle:
Choose lean meats and poultry without skin and prepare them without added saturated and trans fats.
Select fat-free, 1 percent and low-fat dairy products.
Cut back on foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet.
Cut back on foods high in dietary cholesterol. Aim to eat less than 300 milligrams of cholesterol each day.
Eat more vegetables and fruits. It's hard to go wrong with these foods, as they are naturally low in fat, high in fiber and full of good nutrients. Include more foods high in omega-3 fatty acids such as fish and olive oil.
Consume a balance of foods from all the food groups, including fruits, vegetables, grains, dairy products, meats and fish. Doing so will ensure that you receive all the nutrients your body needs. In addition, it's important to include moderate fat foods and "enjoyment" foods to avoid feeling deprived. Just remember to balance the amount of calories you eat with the amount of calories you burn.
