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Nutrition InformationCholesterol?You
already know that eating too many high cholesterol foods can cause your
blood cholesterol level to skyrocket.
You may not know that it is the saturated fatty acids you eat that
raise blood cholesterol most significantly.
The combination of eating both saturated fatty acids, dietary
cholesterol and indulging in carbohydrates -especially in excess,
increases the blood cholesterol. Dietary Cholesterol and Saturated Fatty AcidsSaturated
fatty acids and dietary cholesterol are different substances, but often occur
together in foods. For example, a
sirloin steak, a pat of butter, and cheddar cheese are all high in both
saturated fatty acids and cholesterol. Some
foods, such as shellfish and organ meats, are high in cholesterol but low in
saturated fatty acids. Saturated fatty acids are
usually solid at room temperature. They
mainly come from animal sources, such as the fat in meat, poultry skin, lard, butter, whole milk, and other high-fat
dairy products. Some vegetable sources, such as coconut, palm, and palm kernel oils, are also sources of saturated fatty acids. (Although coconut, palm, and palm kernel oils are very high in saturated fatty acids, they do not contain any cholesterol. Why? Because NO plant products contain cholesterol! It is the saturated fatty acids in these foods that can raise your blood cholesterol. Dietary
cholesterol comes only from animal sources, such
as whole-milk dairy products, egg yolk, meats, poultry, and seafood. No vegetables, fruits, or grains contain cholesterol. What
about unsaturated fatty acids? Polyunsaturated fatty acids are
usually liquid at room temperature and are found in vegetable oils.
Safflower, corn, soybean, and sunflower oils contain the highest amounts
of poly- unsaturated fatty acids. High
amounts of polyunsaturated fats increases your need for vitamin E.
Research show that mono-unsaturated fats may be healthier. The
words partially hydrogenated on a
package label mean that the oil has been made more solid (more saturated).
Solid shortenings are in this category.
Be sure to check the ingredients on the label. Monounsaturated fatty acids are
also liquid at room temperature and primarily found in vegetable oils such as
canola (rapeseed) and olive. Monounsaturated
fatty acids can lower blood cholesterol. How
to lower your blood cholesterol level Fat
makes up about 37% of the total calories the average American eats.
The following changes are recommended to lower your blood cholesterol
level: ·
Eat
less fat: Reduce your total daily fat intake to 30% or less of
your total daily calories. ·
Eat
less saturated fat. Reduce your saturated fatty acid intake to
less than 10% of your total daily
calories (or less than 1/3 of total fat intake). ·
Eat
more monounsaturated fat. You may consume monounsaturated fatty acid
intake to 10% or more of your total daily calories. · Eat less cholesterol. Limit your cholesterol intake to less than 300 milligrams a day. Numbers can be importantHere's
how to calculate a 30% fat diet if you
consume 2,000 calories a day:
30% = .30 .30
x 2,000 calories = 600 calories divided by 9 calories per gram of
fat 600
/ 9 = 66.66 or 67 grams of total fat per day ( this is the maximum to be
consumed per day). The
chart below lists daily grams of
total fat allowed at different calorie levels. Grams of total fat to stay under: Calorie level 30%
limit 1,200
40 1,500
50 2,000
65 2,500
83 Look at all the foods you can eat! Your
diet should consist mostly of whole grains, fruits, and vegetables, with
moderate portions of lean meat, skinless poultry, fish, and low-fat dairy
products. Choose a variety of foods
from all food groups for nutritionally balanced and fat-controlled meal
planning. Under
a healthy food plan, meats and dairy products provide most of the saturated
fatty acids you eat. Mainly
monounsaturated fatty acid sources should be used for all spreads, cooking, and
salad dressings, like olive oil. Some
people, such as vegetarians, may not eat one or more of these types of foods. It
is important to plan meals to meet one's needs. Other health problems such as hypertension, diabetes,
hypoglycemia and high triglycerides may complicate food decisions. Contact your
doctor to recommend a registered dietitian (RD) in your community for help in
assessing your needs and planning the wisest food choices for you. Eating
healthy is the easiest and least expensive way to optimize your health. High cholesterol levels may be the product of poor eating habits and lack of physical activity.
Good
Luck in choosing wisely!
Before
medication is prescribed, most doctors recommend a healthy eating program. Ask
your doctor to recommend a Registered Dietitian for nutrition counseling.
"Nutrition
and You Series" Sponsored
by www.nutritionwellness.com
For More Information Contact: Vegetarian Resource Group: Nutrition -- The Vegetarian Resource Group |
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