Fat and Cholesterol: How Much is too Much?

How much is too much? Figuring out fat and cholesterol can be tough.  Managing the fat and cholesterol in your diet can be confusing.  Here are some tips to help you maintain a healthy lifestyle and know the basics on fat and cholesterol.

For good health you need to have some fats present in your diet.  The key is to choose the right kinds of fats, and to not overdo it.

How can I manage fat and cholesterol in my diet plan?

·      ;   Read the Nutritional Facts panel on food packaging.

·      ;   Look for shorthand messages in label terms. (“fat free” “low fat”)

·      ;   Balance total fat and saturated fat over time.

·      ;   Try lower fat foods.

·      ;   Cook smart.

·      ;   Learn about Trans fat.

What is the difference between the “bad” and “good” fats?

The bad fats tend to worsen blood cholesterol levels.  This includes Saturated fats (mainly found in animal fats) and Trans fats.

Saturated Fats

·      ;   Meat

·      ;   Seafood

·      ;   Whole milk dairy products (cheese, milk, ice cream)

·      ;   Poultry skin

·      ;   Egg yolks

·      ;   Coconut/coconut oil

·      ;   Palm oil

·      ;   Palm kernel oil

The good fats usually improve blood cholesterol level.  Unsaturated fats are considered “good” and are derived from plants (vegetable oils, nuts, and seeds.) The two categories are polysaturated fats and monosaturated fats.  Polysaturated fats come from sunflower, corn and soybean oil, whereas polysaturated fats come from peanut, canola, and olive oils.

What are tips for lowering my fat intake?

·      ;   Choose liquid vegetable oils.

·      ;   Reduce intake of store-bought baked goods.

·      ;   Reduce intake of fast foods.

·      ;   Reduce intake of processed foods.

·      ;   While dining out, avoid fried foods.

What happens if I eat too much fat?

Having too much of any kind of fat (fat, saturated fat, trans fat or cholesterol) may increase risk to certain disease such as heart disease, high blood pressure, and some cancers.

What do the food labels mean?

Food labels were recently revamped to meet new legal standards set by the government. Reading the nutrition panel can help you make healthy easting choices:

·      ;   Fat free- less than .5 gram of fat per serving

·      ;   Low fat- 3 grams < per serving

·      ;   Lean- less than 10 grams of fat per serving, 4.5 grams of saturated fat, and no more than 95 milligrams of cholesterol per serving

·      ;   Light(Lite)-1/3rd  less calories

·      ;   Cholesterol free- less than 2 milligrams of cholesterol and 2 grams of fat or less per serving   

http://www.hsph.harvard.edu/nutritionsource/fa ts.html

http://www.healthcare.uiowa.edu/fns/Nutritiona l/FoodLabel.htm