Cholesterol and Fat

Posted on June 27, 2014 by john in Health risks of obesity, Weight loss and diet plans

What is cholesterol?

Cholesterol is a fat that comes from animal products. Your body makes cholesterol, but you also get cholesterol from the foods you eat. All animal foods contain cholesterol. Some examples of foods that contain cholesterol are:

Yolk
Carnes
milk products
Organs (such as liver)
butter
Too much cholesterol in your body can cause heart problems in the future.

Remember: Only animal foods contain cholesterol.

What is fat?

The fat is important for our bodies, since it is used to convey some vitamins. Fat adds flavor to meals (which is why foods that are high in fat taste good). Fat also gives a feeling of satiety (when we eat foods high in fat, we will feel full for an extended period of time, because fat takes longer to digest).

Where is the fat?

Fat is found in a variety of foods such as dairy products, meats, sauces and desserts. Some foods are especially fat, such as butter, margarine, and oils. Other foods are a combination of fat, protein and carbohydrates, such as burgers, cheese, crackers, and pizza. You can easily see the fat in some foods, such as fat around the meat or butter on bread. However, 75% of the fat in food is hidden.You eat it but you can not see it! You can not see it because fat is part of the food or added during the preparation or cooking. To lower the fat in your diet, you first need to know where to find it.

Why is it unhealthy to eat high fat?

It is important to know how much fat in the foods you eat. Although fat is important, you only need small amounts for good health. Also you should know about fat that you or your family added to food when cooking. Fat adds calories. Excess calories means that gain weight. Fat also increases blood cholesterol. Cholesterol can increase your risk for future heart problems.

How much fat do we need?

The American Heart Association and the American Dietetic Association recommends that 30% of the calories we eat come from fat. For example, if you need 2,200 calories per day, 660 calories should come from fat (73 g fat, and 1 gram of fat = 9 calories). Total fat that you should eat for a day includes the fat in food and fat used in the preparation of meals. It makes no sense being contanto each gram of fat we eat but we have a general understanding of our food.

Certain types of fat increase cholesterol levels. For that reason is that we care about fat. One of the most important things you should do to maintain good cholesterol levels is lower consumption of fat in your diet, especially animal fat.

Are there different types of fat?

The two types of fat are animal fat and vegetable fat. You must download both in your diet, but especially animal fat. Animal fat increases cholesterol levels than vegetable fat.

The vegetable fats are usually liquid at room temperature. Some examples are:

canola oil
Olive oil
Corn oil
Peanut oil
Safflower
Salad dressing
mayonnaise

The animal fats are usually solid at room temperature. Some examples are:

butter
Fat from meats
Chicken Skin
bacon

Saturated, polyunsaturated and monounsaturated fats affect cholesterol levels in different ways. Vegetable fats can be saturated, monounsaturated or polyunsaturated. Cotejes is important that the type of fat you’re using to cook.

Saturated Fat: Is that more increases cholesterol levels. This type of fat is usually solid at room temperature. Some examples are:

Coconut oil
Palm oil
butter
butter
Animal fat (tallow, lard, and bacon grease)
Chicken Fat

Also the fat in whole milk, cheese, yogurt and cream regularly.

Polyunsaturated fat: It is usually liquid at room temperature. This type of fat helps lower total cholesterol, both good and bad cholesterol. Some examples are:

Corn oil
Safflower
Soybean oil
Cottonseed oil
Walnut oil
Sesame oil

Monounsaturated fat: This type of fat is believed to lower “bad” cholesterol while maintaining levels of “good” cholesterol. Some examples are:

Canola
Olive oil
Peanut oil
nuts

The polyunsaturated and monounsaturated fats are appropriate and can be used sparingly.

The best alternative is monounsaturated fat.

Message: Use vegetable oil instead of animal fat; monounsaturated fat instead of saturated fat. The vegetable fats do not affect cholesterol levels as much as animal fats. When you use some kind of fat, vegetable fat is a better alternative to animal fat but not too fat even use vegetable fat.

What are trans fatty acids?

Trans fatty acids are made ​​during the process of hydrogenation of the oils to make margarine or shortening. The hydrogenation process increases the duration of the product in the container and provides stability to the flavor. Trans fatty acids are found in:

shortening
some margarines
Crackers
Sugar Cookies
Food for snack

There are some studies report an increase in the levels of LDL (bad cholesterol) and decreased HDL (good cholesterol) when fatty acids are consumed. The debate over how much amount of trans fatty acids should be consumed people continues. No official dietary guidelines on trans fatty acids. There is little evidence that one should eat less of certain foods because they contain trans fatty acids.

Let’s talk about what foods you choose to lower the amount of fat in your diet.

Dairy products:

Milk: Use 1% milk, low fat or nonfat milk instead of milk fat.
Cheese: Eat cheese with less than 4 grams of fat per 1 oz.

meats:

Red meat: Limit your consumption of red meat to 2-3 servings of 2-3 ounces per week.
Chicken: Eat chicken without the skin.
Turkey: The brands of ground turkey with less fat are: Perdue, Carolina, Cuddy.
Cold cuts: Buying cold cuts with less than 1 gram of fat per ounce.
Fish: Fish is a very good alternative as it contains a different fat called omega 3 fatty acid This type of fat helps prevent platelets to clump or stick to the artery walls causing blockages.. You should eat at least 4 servings (4-6 ounces per serving) per week. Use tuna in water instead of oil. If you mix the tuna with mayonnaise, you use low-fat mayonnaise or fat. Grilling, baking or boiled fish instead of fry.

The most important point is to lower the total amount of fat you consume. All animal fats contain cholesterol, unless the fat is removed (for example foods like nonfat cream cheese and nonfat milk). For that reason you should lower the amount of animal food you consume, because the solid fats and cholesterol can increase your risk of future heart problems develop.

Grains Group:

Beans are usually low in fat, but the amount of fat in them depends on how you prepare and how much fat is added.

Examples: Macaroni and cheese (can be high in fat if you use regular milk and margarine or butter): A way to lose fat in macaroni and cheese is to prepare milk nonfat margarine.

A baked potato has 160 calories, while the same baked potato with margarine, sour cream and bacon bits contains 338 calories.

A baked potato has 0 grams of fat, while the same amount of chips have 17 grams of fat.

Avoid frying, add less cantiidad olive oil, and measures the amount of fat that you add to food. You need to be a good cook and measure all the ingredients that you add to food. You should not interpret the measurements of the ingredients just by looking food, you will not be sufficiently accurate.

Fruits and vegetables:

Most fruits and vegetables have almost no fat. You should prepare all the vegetables and fruits without added fat or sauces. Use avocado and coconut very sparingly in small amounts as these 2 have high fat content.

Tags:

You need to always read the label to compare the amount of fat in different foods. When you read the label, compares the percent of calories coming from fat. If that percentage is more than 20%, the food should be eaten in small amounts. If cotejas label oil, percent of calories from fat is 100%. Does that mean we can never eat oil? NO. It means that we use the least amount of oil. You should not try to avoid foods high in fat and treat low-fat alternatives.

Just because the label says the word “light” (“light”), this word does not mean that the product is sufficiently low in fat (less than 20% of calories from fat). Be sure to read the label to compare the percent of calories coming from fat.

The message is as follows:

Choose foods low in fat and cholesterol. Lowers total consumption of animal fats and vegetable.
When you eat fat, eat fat is of vegetable origin and monounsaturated fat instead of saturated fat from animal origin.
Look at the food preparation (handle on the grill, baked, steamed, boiled, instead of frying).
Look at your food portions.
Make wise choices in your diet.

also:

Eat small amounts of meat (about 3 ounces per sevice, 2-3 times per week)
Choose products low fat milk
Avoid fried foods
If you are using oil, try canola or olive oil
Other things you can do to increase your health:

If you smoke, stop smoking
If you need to lose weight, make a plan and try to lose at least some weight (Talk to your health care provider and nutritionist before making any changes in your eating pattern)
Do some type of physical activity or exercise