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Guys' VersionDietary Fat and Cholesterol
What is cholesterol?
Cholesterol is a fatlike substance that is found in animal products and is also made in your liver. Your body needs cholesterol to make hormones, vitamin D (which is important for healthy bones), and bile (which helps your body use dietary fat). There are two main sources of cholesterol:
Dietary cholesterol comes from the foods that you eat. It is only found in foods that come from animals like eggs, meat, fish, dairy products, and butter and in foods that contain animal products like cake, cookies and muffins. Fruits, vegetables, and grains do not contain cholesterol.
Blood cholesterol is the cholesterol that is found in your blood. It comes from both the cholesterol made by your liver and the cholesterol and fat you eat. There are two main types of cholesterol in your blood. HDL cholesterol is the "good" kind of cholesterol found in blood. LDL cholesterol is the "bad" cholesterol found in blood. Research has shown that high levels of HDL may help protect against heart disease, while high levels of LDL may increase a person’s risk for heart disease. Because the human body can make cholesterol on its own, we do not need to eat any dietary cholesterol.
Blood cholesterol is affected by many different things, including types of dietary fat you eat, how much you exercise and your family history. Many different things, such as the types of dietary fat you eat and how much physical activity you get, may affect your blood cholesterol. Aerobic exercise (which keeps your heart strong) is helpful for increasing your HDL cholesterol levels. Try fun aerobic activities such as bike riding, walking, jogging, playing soccer, or taking dance classes. Weight, exercise, and family history may affect your blood cholesterol level just as much or even more than the foods you eat (that are high in cholesterol). In addition, genetics play a big role. If your mother or father has high cholesterol, you may too.
What is dietary fat?
Dietary fat, or the fat you get from food, is important for your health and the normal growth and development of your body. Dietary fat has many different functions in your body, which include:
- Providing long lasting energy
- Helping you feel full after eating
- Helping make hormones
- Forming part of your brain and nervous system
- Forming cell membranes for every cell in your body
- Carrying vitamins throughout your body
- Helping to regulate your body temperature and keep you warm
- Providing two essential fatty acids, called linoleic acid and linolenic acid, that your body cannot make by itself
What are the different types of dietary fat?
The four main types of fat found in food are monounsaturated fat, polyunsaturated fat, saturated fat, and trans fat. Most foods have a different balance of these types of fats.
Monounsaturated fat is considered the most "heart healthy" type of fat. Research shows that monounsaturated fats may help to decrease LDL ("bad") cholesterol and increase HDL ("good") cholesterol.
| Good Sources of Monounsaturated Fat Include: | |
| Avocados | Olive Oil |
| Almonds | Peanut Butter |
| Canola Oil | Peanut Oil |
| Cashews | Sunflower Oil |
| Hazelnuts | |
| Nutrition Tip: Try to increase your intake of monounsaturated fat. | |
Polyunsaturated fat is also a "heart healthy" type of fat. There are two essential fatty acids (linolenic and linoleic) that your body uses to make chemicals that control blood pressure, blood clotting, and your immune system response. Linolenic fatty acids are also called Omega-3 fats, and they are known to have many health benefits.
| Good Sources of Polyounsaturated Fat Include: | |
| Canola Oil | Sardines |
| Corn Oil | Sesame Seeds |
| Cottonseed Oil | Soybeans |
| Flaxseeds | Soybean Oil |
| Herring | Sunflower Oil |
| Mackerel | Tuna |
| Pine Nuts | Trout |
| Pumpkin Seeds | Walnuts |
| Salmon | |
| Good Sources of Omega-3 Fats Include: | |
| Canola Oil | Mackerel |
| Flaxseeds | Nuts (such as walnuts) |
| Flaxseed Oil | Salmon |
| Green, leafy vegetables | Sardines |
| Halibut | Soy based foods (such as soybeans, soynuts) |
| Lake Trout | Tofu |
| Legumes | Tuna |
| Nutrition Tip: Try to increase your intake of Omega-3 fats. | |
Saturated fat is also called "animal fat" because it is found in foods that originally come from animals. It is also found in oils, nuts, seeds, and avocados. Research suggests that saturated fats may increase LDL ("bad") cholesterol.
| Sources of Saturated Fat | Healthier Options |
| Butter | Olive Oil |
| Cheese | Low fat or reduced fat cheese |
| Coconut Oil | Canola oil |
| Cream | Low fat milk or fat free creamer |
| Eggs | Egg whites or substitute |
| Ice Cream | Frozen yogurt or reduced fat ice cream |
| Lard | Oil or all-vegetable shortening (look for 0 grams of trans fat on the nutrition facts label) |
| Palm or Palm Kernal Oil | Canola oil |
| Poultry Skin | Poultry without the skin |
| Red Meat | White meat poultry or fish |
| Whole Milk | Skim or 1% Milk |
| Nutrition Tip: Try to decrease your intake of saturated fat. | |
Trans fat is formed when liquid oils are made into solid fats. Trans fats are artificially produced by food manufacturers. They were originally thought to be the healthier option to replace saturated fats. However, research shows that trans fats are not healthier. Trans fats increase LDL ("bad") cholesterol and decrease HDL ("healthy") cholesterol and should be avoided.
| Sources of Trans Dietary Fat Include: | |
| Cookies | Fried Foods |
| Crackers | Margarine (where the nutrition label does not say 0 grams of trans fat) |
| Donuts | Muffins |
| Fast Food | Shortening |
| Nutrition Tip: Try to decrease or eliminate your intake of trans fat. | |
How much fat should I eat?
About 30% of the energy we eat in the form of food and fluids should come from fat. It is a good idea to balance your meals with carbohydrates, protein, and healthy fat. A nutritionist can help you learn to balance your fat intake.
More Nutrition Tips
- Read the nutrition facts label on food products for dietary fat content to help you make healthy choices.
- Search the internet for your favorite fast food or restaurant chain. Many fast food restaurants provide nutrition facts information that can help you make better choices. Simply use a search engine such as "google" and type in the name of the restaurant. Next click on the restaurant web site and look for the section titled "nutrition" or "nutrition information". You can then check out the nutrition facts on the foods, fluids, or meals you might eat.
Remember: All fats may be included as a part of healthy eating. It’s the type of fat that you eat more or less of that matters.
Updated: 4/23/2009
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