Do
you know that total amount fat and cholesterol in the diet whether high
or low, has no real link to heart diseases as widely believed? Rather
it is the type of fat in diet that matters.
There are bad fats that increase risk to certain diseases and good fats
that lower this risk. Cholesterol in food is not exactly a health
problem. Infact dietary cholesterol is not exactly linked to heart
disease.
Heart disease may be caused by high blood cholesterol i.e. the
cholesterol circulating in your blood. Surprisingly, amount of diet
cholesterol is not linked to blood cholesterol levels. The biggest
influence on blood cholesterol level is the mix of types of fats in the
diet. That is the mix of saturated, unsaturated and trans fats.
Cholesterol is a wax like substance made by the liver. It falls in the
family of nutrients called lipids. It is used to construct and in the
functioning of cell membranes and other organelles. Once synthesized by
the liver, it is linked to proteins called lipoproteins which are then
released into the blood stream to supply all the body cells with
cholesterol.
Blood
Cholesterol:
Too
much cholesterol in the blood can result to it building inside
arteries. These deposits are called plaque. They can actually narrow
arteries enough to slow or block blood flow. This condition is called
atherosclerosis. This unfortunately occurs in arteries close to the
heart. Plaque at times raptures causing blood clots that can lead to a
heart attack, stroke or sudden death.
The good news is that cholesterol build up can be slowed, stopped and
even possibly reversed.
In the cholesterol transport in blood, low density lipoproteins i.e.
LDL carry cholesterol from liver into the blood to supply the body so
when LDL is in excess, it can be deposited on arteries. Hence LDL
cholesterol is called bad cholesterol.
On the other hand high density lipoproteins i.e. HDL carry cholesterol
from the blood back to the liver which processes cholesterol for
elimination from the body. So, high HDL reduces the chance of excess
cholesterol in the blood being deposited on arteries.
Therefore HDL is called the good cholesterol.
This then means a higher level LDL and lower levels of HDL shows a high
risk of heart disease. An important determinant of blood cholesterol is
specific fats in diet. Research shows that there are some types of fats
that are clearly good for blood cholesterol and others that are bad.
Though dietary cholesterol does not affect, blood cholesterol as badly
as it is widely believed.
Fat
And Cholesterol
For
example, mono-saturated fats e.g. olive oil, canola oil, peanut oil,
cashew nuts, almond, peanuts and generally most nuts and avocados. All
these lower the LDL and raise the HDL meaning they are good sources of
fat.
Poly unsaturated fats e.g. corn, safflower, cotton seed oil, fish.
These lower LDL and also raise HDL. These are also excellent sources of
fat.
Saturated fat e.g. found in whole milk, butter, cheese, ice-cream, red
meat, chocolate, coconut, coconut milk and coconut oil all raise both
LDL and HDL. Not really good sources as they raise both the good and
bad cholesterol.
Trans-Fats which consist of mainly margarines, vegetable shortenings,
partially hydrogenated vegetable oil, deep fried chips, many fast
foods, as well as most commercially baked foods. All these raise LDL
meaning it is the worst source of fats. And funnily probably the most
consumed.
Formally, eggs demonized for high cholesterol level are now proving
scientifically that they are not directly linked to increase in heart
disease in healthy individuals. Its moderate use as food is encouraged.
It further contains extra nutrients e.g. proteins, vitamin B12 and
vitamin D.
But diabetic and high cholesterol individuals should proceed with
caution. Diabetics can have 2 - 3 eggs a week, while high cholesterol
individuals should avoid the egg yolk due to its high cholesterol.
The poorer sources of fat i.e. saturated fats are mainly found in
animal based foods. So it is advisable to eat the leanest form of beef
more often than the fatty cuts. Trans fats are produced by heating
liquid vegetable oil in pressure of hydrogen i.e. hydrogenation. The
more hydrogenated the harder it is at room temperature. These
trans-fats are used in many snacks, processed foods.
The better sources of fat and consequently those that lower blood
cholesterol are mostly plant based.
So, what really matters more in your diet or nutrition is not quantity
of fat but rather the type. Infact, there is evidence that high intake
of unsaturated fats lower risk of heart attack. Fish an important
source of the poly-saturated fat known as omega-3 has received much
attention in lowering risk of heart disease.
This is so much so that the American Heart Association currently
recommends that everyone should eat at least two servings of fish a
week. Mono-saturated fats have also been related to reduced cancer.
There is also a misconception that the more fat you eat the more weight
you gain, so completely cut down on fat. As much as the first statement
is true to some extent, the most prudent thing to do to cut weight is
take in fewer calories than you use in a day. This you do by reducing
your daily portion without eliminating any nutrient and increasing your
exercising.
But for those of you who have tried these two, you now know diets and
exercises alone are not enough for permanent weight loss. Indeed they
are only two of the Top 4 Reasons you fail in losing weight.
This
content is reviewed periodically and is subject to
change as new information on weight loss becomes
available. The information is intended for
educational purposes only. Please
consult your healthcare provider before beginning
any kind of weight loss program
