How to Eat Less Bad Cholesterol
You must have heard about the movement to eat ‘more good cholesterol’ and ‘less bad cholesterol’. As far as the difference is concerned, the term ‘bad fats’ is used to designate two types of fats — Saturated and Trans fats — both increase health risk. Good fats, such as monounsaturated and polyunsaturated ones have lower health hazards.
The range of bad cholesterol, titled ‘LDL’, in the bloodstream ought to be minimum 160 mg/dL or lower if you desire to be healthy and less vulnerable to ailments. Conversely it’d imply that you are certainly exposed. Higher levels of LDL can result in artery depositions inducing a variety of cardiovascular obstructions.
In case you have bad cholesterol levels, i.e. high LDL, your physician is likely to suggest you to lower cholesterol levels. To that end you need to avoid cholesterol based intake, particularly the ‘bad cholesterol’. Beneath is a bird’s eye view to help you manage with the condition:
Edibles to be avoided
Saturated fat based food
- Palm oil
- Dairy fats
- Palm kernel oil
- Coconuts and coconut oil
- Processed meat like bologna
- Fatty parts of meat, like bacon
- Meat, chiefly red meat such as beef and pork
- Whole milk products like cheese, butter, milk and ice cream
Saturated fat is available in startling packing. For instance, certain desirable edibles like packaged cookies, chips and frozen entrees are prepared with palm kernel oil. If you can’t resist the craving of a sweet tooth, be certain that those pastries are prepared from monounsaturated or polyunsaturated oils such as sunflower, canola or olive oils.
As far as the calculation of the minimum amount of saturated fat is concerned, the American Dietetic Association has worked out a max saturated fat amount to the tune of 7-10 of the total calories contained by your body.
Food replete with Trans fatty acids
- Fast food
- Snack food
- French fries
- Processed food
- Commercially prepared baked goods
- Processed meat such as hot dogs and sausages
Tran’s fat, a term used for trans fatty acids, has intruded human food by being a practical means of preservation. Tran’s fat is synthesized from heating liquid vegetable oils under the catalyzing influence of hydrogen gas. The process is called hydrogenation. Hydrogenated vegetable oils specifically allude to longer shelf life, easy handling and less vulnerable to putrefaction. It’s no wonder that most of the fast food, requiring continual frying, supports the fatty element in it. Much of the food available in the market also favors Tran’s fats in view of its longer shelf life.
Regarding the allowable quantity of Tran’s fat, ZERO Tran’s fat is the ideal figure with two grams per day being the limit, i.e. you must avoid it as much as possible.
Filed Under: Fitness & Health Tips