Low Fat Low Cholesterol Diets
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Low Fat Low Cholesterol Diets
Most people who suffer high blood cholesterol levels would consider changes in their diets and one of these include decreasing their intake of foods that are high in fat. However, one must realize that not all fats are created equal- there are good and bad fats. If you are among the many folks who believe that having low fat low cholesterol diets can also reduce their weight, it's best that you look into the bad and good types of fats and cholesterol so you'll know which foods to eat and avoid.
There are good fats and good cholesterol to start with, but due to the fact that many foods contain the bad ones, it is often hard for most people to lose weight and become healthy. By taking note of the good ones, you will be able to distinguish the right types of foods to eat to enhance your weight loss program.
* Types of fat and their sources:
Dietary fats have four main categories and each one has a different effect on human health. Most foods have a combination of dietary fats; some foods have higher contents in one specific type than others. With this in mind, it's better to check the labels since fats and oils are among the list of ingredients. The total amount of saturated and non-saturated fats are mostly listed on a per serving size.
- Monounsaturated fats
These fats are mainly found in plant sources and are considered the healthiest among dietary fats. You will often hear from some folks that if you want to try low fat low cholesterol diets, it's best to eat foods that contain monounsaturated fats. Among the foods and oils which contain this type of fat are avocados, nuts, seeds, peanut butter, canola oil, sesame oil, peanut oil, olive oil and sunflower oil. Monounsaturated fats are in liquid form at room temperature.
- Polyunsaturated fats
Polyunsaturated fats are also healthy fats and they are also in liquid form at room temperature. Foods that are good sources of polyunsaturated fats are soybean, safflower and corn oils; fatty fish such as mackerel, trout, herring and salmon; nuts and seeds such as walnuts and sunflower.
- Saturated fats
These are the worst type of fats and they usually come from meats such as beef, chicken and pork, as well as dairy products like butter and cheese, and egg yolks. Coconut and palm kernel oils are high in saturated fat and they are often called Tropical oils. Saturated fats are in solid form when at room temperature.
- Hydrogenated and Trans fats
These types of fat are chemically-altered fats which have similar effects such as those of saturated fats. Packaged foods are often the culprits containing hydrogenated and/or trans fats because these can enhance flavor and lengthen shelf life. Read the labels to see these fats as listed ingredients and included in the total fat content [in grams].
* What you can do to have healthier low fat low cholesterol diets
By choosing to eat healthier foods with healthy fats, you can be sure that you're not compromising your health. Good fats are healthy and can help improve your weight loss program if taken considerably. The American Heart Association recommends that you eat and cut back certain types of foods in order to reduce your blood cholesterol levels.
Here are some of the recommended practices:
It is recommended to people who want to reduce their cholesterol levels as well as lose some pounds to cut back on foods which are high in dietary cholesterol [target less than 300 ml of cholesterol per day] as well as partially hydrogenated vegetable oils. Foods that are high in trans fats should be avoided by all because of their harmful effects.
Choose lean meats and poultry minus the skin and cook them without added trans and saturated fats. It's best to use 1% and low-fat dairy products as substitute.
Eat more fruits and veggies since these contain good nutrients, fiber and are naturally low in fat. Eat more foods which are high in omega-3 such as fish and olive oil.
Given these information, you should be able to determine which to avoid and consume in order for your health and weight to benefit. For low fat low cholesterol diets, it doesn't always mean not eating certain amounts of fat, but rather avoiding the bad ones and consuming the best ones in moderation. For those who are aiming to lose their stomach fats, this information can help as well.
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