Saturated fat
Fats contain both saturated and unsaturated (monounsaturated and polyunsaturated) fatty acids. Saturated fat raises blood cholesterol more than other forms of fat. Reducing saturated fat to less than 10 percent of calories will help you lower your blood cholesterol level. The fats from meat, milk, and milk products are the main sources of saturated fats in most diets. Many bakery products are also sources of saturated fats. Vegetable oils supply smaller amounts of saturated fat.
Mono-unsaturated and polyunsaturated fat
Olive and canola oils are particularly high in mono-unsaturated fats; most other vegetable oils, nuts, and high-fat fish are good sources of polyunsaturated fats. Both kinds of unsaturated fats reduce blood cholesterol when they replace saturated fats in the diet. Remember that the total fat in the diet should be consumed at a moderate level—that is no more than 30 percent of calories. Mono-unsaturated and polyunsaturated fat sources should replace saturated fats within this limit.
Partially hydrogenated vegetable oils, such as those used in many margarines and shortenings, contain a particular form of unsaturated fat known as trans-fatty acids that may raise blood cholesterol levels, although not as much as saturated fat.
Choose a Low Cholesterol Diet
The body makes the cholesterol it requires. In addition, cholesterol is obtained from food. Dietary cholesterol comes from animal sources such as egg yolks, meat (especially organ meats such as liver), poultry, fish, and higher-fat milk products. Many of these foods are also high in saturated fats. Choosing foods with less cholesterol and saturated fat will help lower your blood-pressure and blood-cholesterol levels.
Avoid Too Much Sugar
Sugars are simple carbohydrates. Dietary carbohydrates also include starch and fiber, which are complex carbohydrates. During digestion all carbohydrates except fiber break down into sugars. Sugars and starches occur naturally in many foods that supply other nutrients. Examples of these foods include milk, fruits, some vegetables, breads, cereals, beans, and grains. Some sugars are used as natural preservatives, thickeners, and baking aids in food. The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically.
Because maintaining a nutritious diet and a healthy weight is very important, sugars should be used in moderation by most healthy people and sparingly by people with low-calorie needs.
Avoid Too Much Sodium
Sodium occurs naturally in foods, usually in small amounts. One form of sodium is sodium chloride, commonly known as table salt. In the body, sodium plays an essential role in regulation of fluids and blood pressure. Most evidence suggests that many people at risk for high blood pressure reduce their chances of developing this condition by consuming less salt or sodium. Some questions remain, partly because other factors may interact with sodium to affect blood pressure.
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