Limit Bad Fats And Cholesterol
Research shows that there isn’t really a link between how much fat you eat and your risk of disease. The biggest influence on your risk is the type of fat you eat. Two unhealthy fats, including saturated and trans fats, increase the amount of cholesterol in your blood cholesterol and increase your risk of developing heart disease. However, two very different types of fat monounsaturated and polyunsaturated fats do just the opposite. In fact, research shows that cutting back on saturated fat and replacing it with mono and polyunsaturated fats can help lower the level of LDL cholesterol in your blood.
What Fats Are Good To Have On The Keto Diet
When following a keto diet, knowing about the right sources of food helps in following the diet easily. Good sources of fat can help in transitioning into a state of ketosis in the right way. Just the way carbs are categories into good and bad, fats are categorized into good and healthy fats and the bad ones which are unhealthy.
It is an essential item in every household, especially when you are on a keto diet as its a highly healthy unsaturated fat. Incorporate a drizzle of Pompeian Organic Extra Virgin Olive Oil as a light salad dressing. You can use it as a cooking oil to sauté, or to marinade meat and vegetables.
Chia seeds are a good source of fat to be included in the keto diet. As they are high in fiber content, including chia seeds in your diet makes you feel full for longer and helps in reducing your calorie intake. Incorporating chia seeds in your keto diet can help in weight loss.
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Egg yolk should be included in the keto diet as they are a good source of healthy fat. Egg yolks contain monounsaturated and polyunsaturated fats in a healthy partition. Apart from helping in weight loss while on the keto diet, egg yolks help in increasing immunity, improving bone density and resilience, maintaining healthy blood pressure, reducing overall body inflammation, and reducing risks of kidney stones.
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How To Test Your Cholesterol Levels
There are no symptoms to indicate that you have high cholesterol levels, but you can have a blood test to check.
You may be asked to have a fasting blood test which means not eating for 1012 hours before your test.
If you are concerned about your cholesterol levels, you should make an appointment with your doctor.
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Lipid Effects Of Reducing Saturated Fat
Studies that evaluate the effects of saturated fat on lipids and lipoproteins under weight-stable conditions inherently test the replacement of saturated fat with other nutrients.
Replacement of Saturated Fat with Polyunsaturated Fat
Replacement of Saturated Fat with Monounsaturated Fat
Replacement of saturated fat with monounsaturated fat has also been associated with decreased total, LDL, and HDL cholesterol, although the magnitude of reduction for each of these lipids is slightly less than when polyunsaturated fats are the replacement nutrient .
Replacement of Saturated Fat with Carbohydrate
Modulation By Replacement Nutrients
A pooled analysis of 11 cohort studies used a standardized statistical analysis protocol to explicitly examine replacement effects of individual nutrients. The authors found that replacement of saturated fat with polyunsaturated fat, but not carbohydrate or monounsaturated fat, was associated with decreased risk of CHD . Indeed, the polyunsaturated fat to saturated fat ratio has been strongly and inversely associated with CHD risk . Of interest, clinical trials that have shown benefit of reducing saturated fat have utilized diets that contained a polyunsaturated fat to saturated fat ratio greater than 0.49 , an apparent threshold above which CHD risk has been reported to be reduced .
In contrast, replacement of saturated fat with carbohydrate has been associated with no improvement in CVD risk and a slightly increased risk of nonfatal myocardial infarction . In addition, a low carbohydrate score as compared with low-fat diets was not associated with increased risk of CHD in women .
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Effects Of Saturated Fat On Plasma Lipids And Lipoproteins
In humans, saturated fat intake increases LDL cholesterol in comparison with all nutrients except trans fats . Because saturated fat also increases high-density lipoprotein cholesterol, the total cholesterol to HDL cholesterol ratio is not altered. LDL particles are heterogeneous in size, density, and composition. Smaller and denser LDL particles in particular have been strongly associated with atherosclerotic CVD . Changes in dietary saturated fat have been associated with changes in concentrations of larger, more buoyant particles . In the context of a lower-carbohydrate diet , high saturated fat content provided from dairy products was associated with increased concentrations of large and medium LDL particles, but not small LDL particles, compared with a diet lower in saturated fat .
In line with data in humans , feeding of dietary monounsaturated fat to nonhuman primates reduced LDL without lowering HDL, and in comparison to saturated and polyunsaturated fat, provided the lowest LDL to HDL ratio . On the other hand, replacement of some of the saturated fat with monounsaturated fat was associated with an even greater enrichment of LDL particles with cholesteryl oleate, a change in LDL particle composition that has been shown to confer atherogenicity . However, caution is needed in applying the results from animal experiments to humans.
Palm Oil Is 50% Saturated Fat Is It Unhealthy
Meta-analyses have also been conducted to investigate the health impact of palm oil consumption.
Palm oil the most consumed vegetable oil in the world is made up of 50% saturated fatty acids, and as such, has suffered from a poor reputation from a health perspective.
The connotation with palm oil has always been that because of its saturated fatty acid content and high levels, it must behave like all other saturated fat, and therefore it will constitute a risk for heart disease in a given population, explained consultant Dr Kalyana Sundram, who is a former CEO of the Malaysian Palm Oil Council .
Dr Sundrams own meta-analysis of 32 human dietary intervention trials investigating the effect of palm oil-enriched treatments on blood cholesterol compared to monounsaturated fat-enriched diets revealed that the effects were neither positive nor negative, he explained: Palm oil was behaving more like a neutral fatty acid.
These findings, combined with new evidence concerning the health impact of saturated fatty acids, draw attention to low or no saturated fat front-of-pack claims. If saturated fat is not as bad for our health as once thought, why are brands touting these messages?
Dr Sundram puts it down to companies bottom lines, and urged consumers to ask more questions.
But the question has always been: in replacing saturated fat, what have you
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New Thinking On Saturated Fat
While saturated fat isnât a health food, it isnât a complete demon, either.
In most situations, the KISS principle which stands for Keep It Simple, Stupid is a logical and practical guide. Sometimes, though, simplifying can have disastrous results. Take the case of dietary fat.
Back in 1957, the American Heart Association proffered its first guidelines for a heart-healthy diet. In a nutshell, the AHA said that diet may influence heart disease, that both the fat content and total calories in a personâs diet were important, and that people should consume less saturated fat and more unsaturated fat. By the late 1960s, though, experts had decided that Americans just couldnât grasp the dichotomy of good fats and bad fats. Instead, the message morphed into âfat is bad.â
The meager research available on diet and heart disease in the 1960s didnât support a blanket recommendation against dietary fat. Neither does the abundance of research since then. What we know today is that dietary fats fall on a spectrum, with trans fats on the âavoid completelyâ end, saturated fats in the âgo easyâ middle, and unsaturated fats on the âemphasizeâ end.
Until trans fat slid onto the public health radar, saturated fat was the poster child for âbadâ fats. Analyses brush a bit of the tarnish off its sinister reputation.
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Benefits Of Saturated Fat
Theres a reason fat holds a place in the trifecta of necessary macronutrients, along with protein and carbs. Whether saturated or unsaturated, it performs tons of critical functions in the body.
All fats provide energy, support the growth of your cells, help produce and regulate hormones, and allow you to absorb nutrients. .” rel=”nofollow”> fat-soluble vitamins A, D, E, and K wont do much for you unless they have fat to chauffeur them through your bloodstream.) Plus, fat cushions your organs, so your liver and kidneys dont reverberate around your rib cage when you fall off your bike.
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How Much Is Too Much Saturated Fats
Most foods you choose should contain no more than 2 grams of saturated fat per serving. To help lower your LDL cholesterol, no more than 5 to 6 percent of your daily calorie intake should come from saturated fats. Use the list below to figure out the maximum amount of saturated fat you can have each day.
- Daily Calories:1,200
- Daily Saturated Fat Limit : 7-8g
Foods With Saturated Fats
1. Red Meat
Beef, lamb, and pork are all high in saturated fat. Even lean cuts of beef contain 4.5 grams of saturated per 100-gram serving.
2. Full-Fat Dairy Products
Whole milk contains 4.5 grams of saturated fat in a 1-cup serving, whereas the same amount of 1% milk contains only 1.5 grams. Creams are the worst culprits, with 1 cup containing 28 g of saturated fat.
However, studies show that fermented dairy products such as yogurt, kefir, and cheese may have a positive effect on your heart.
Butters high saturated fat content is one reason why many baked goods arent good for you. Just one tablespoon of butter has 7 grams of saturated fat.
4. Coconut Oil
Although tropical oils have some health benefits, they are also high in saturated fat. In fact, coconut oil has more saturated fat than butter, beef fat, or lard. It is about 90% saturated fat, with 1 tablespoon containing a whopping 12 grams.
5. Ice Cream
A study done by the Center for Science in the Public Interest looked into Americas top ice cream parlors to determine the calorie and saturated fat content of the sweet treat.
One popular sundae contained 1,270 calories and 38 grams of saturated fat, which is the equivalent of eating a T-bone steak, Caesar salad, and a baked potato with sour cream.
6. Baked Goods
Many baked goods such as biscuits, cakes, pastries, and brownies are high in saturated fat. For example, one 100 gram brownie serving can contain as much as 10.64 grams of saturated fat.
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Is Pork Fat Bad For Cholesterol
To minimize cholesterol and heart disease risk, the American Heart Association recommends lowering saturated and trans fats in the diet. Limit your intake of the following foods, which are high in saturated and trans fats, to lower your bad cholesterol levels: fatty meats like lamb and hog. Shortening and lard
Fatty Acids Are Essential In Our Diet
Fatty acids are a component of dietary fats that are necessary for vital functions in our bodies. There are 2 essential polyunsaturated fatty acids omega-3 and omega-6. Essential means our bodies cannot create these fatty acids, so we must consume them in our diet. Omega-3 fatty acids are found in both plant and marine foods, although it is the omega-3 fatty acids from marine sources that have the strongest evidence for health benefits . Plant food sources include canola and soy oils, canola-based margarine and seeds. Marine sources include fish, especially oily fish . Omega-6 fatty acids are mainly found in nuts, seeds and plant oils .
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Do Saturated Fats Raise Cholesterol
Saturated fats are a type of fat found in coconut oil, red meat, butter, eggs, and cheese. These foods were falsely blamed for contributing to heart disease for years. As explained above, saturated fats increase the large, fluffy, harmless, beach ball LDL particles. These cholesterol particles are not troublesome. So, the more relevant question is are saturated fats good or bad? Recent research shows that saturated fats are NOT linked to heart disease. But where did we get the idea that saturated fats are bad?
In the 1950s a psychologist Ancel Keyes formulated the diet-heart hypothesis which theorized: saturated fat increased cholesterol, and cholesterol caused heart disease. However, this was only a hypothesis based on cherry-picked observational data, not valid experiments. Keyes was passionate and took his theory to Congress and the diet-heart hypothesis was adopted as fact. Fats were deemed as the enemy and the low-fat diet craze started. When fats were removed from processed food, sugar was added . Meanwhile, other valid studies showed sugars detriment to heart disease, weight gain and Type 2 Diabetes, but public health continued on the low-fat diet craze. Ancel Keyes hypothesis has since been disproven. Recent research shows that eating saturated fat does not cause heart disease. Avoidance of saturated fat to reduce heart disease is outdated and experts are now changing their recommendations.
What Is Cholesterol Anyway
We are led to believe that cholesterol is evil artery-blocking gunk. However, it has many beneficial functions in your body:
- Helps convert sun exposure to vitamin D
- Protects your brain and insulates nerve cells for thoughts/memory
- Is a building block for your trillions of cell membranes
- Is a building block for hormones
- Is an antioxidant and helps reduce oxidative stress
- Patches damaged blood vessels
- Aids digestion by making bile
It is so important that your liver makes large amounts of it every day. Your liver makes 80% of the cholesterol in your body. Only about 20% comes from food. Avoiding eggs to lower your cholesterol doesnt have an impact and may deprive you of other valuable nutrients from eggs.
Youve also been taught that LDL is bad, and HDL is good. HDL and LDL particles are like transport trucks. LDL shuttles cholesterol to your cells to do all those important jobs. HDL shuttles the leftovers back to the liver for recycling. Seems simple enough but it turns out theres more to it. We also have to consider the number of trucks and size of the trucks of both LDL and HDL.
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Saturated Fat And Your Heart
Since the diet-heart hypothesis led to official recommendations against saturated-fat intake, it makes sense to address heart disease first.
How does arterial plaque form?
Our arteries are lined with a layer of cells called the endothelium, which functions as a selectively permeable barrier between our blood and the rest of our body. This is akin to our intestinal tract, which allows for the absorption of some nutrients but not others. In our blood, one of the nutrients that penetrates the endothelium is low-density lipoprotein , whose primary job is to transport cholesterol throughout the body.
The key event for the formation of plaques in arteries is the retention of LDL particles in the space beneath the endothelium . Once there, LDL is more susceptible to becoming oxidized, which signals the immune system to attack because oxidized LDL is seen as harmful to the body. This inflammatory response involves certain white blood cells called macrophages that literally eat the oxidized LDL particles. The LDL-engulfing process turns macrophages into foam cells, which cant function properly and accumulate into the fatty build-up we call plaque.
As you can see, several events need to occur for heart disease to develop. This helps explain why heart disease has numerous environmental and genetic risk factors such as diabetes, obesity, smoking, lack of exercise, and infection.
Effects of saturated fat on blood lipids
LDL and HDL
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Limiting Saturated And Trans Fats
Here are some ways to lower your intake of saturated and trans fats:
- Maintain a diet that emphasizes fruits, vegetables, whole grains, low-fat dairy products, poultry, fish and nuts. Also limit red meat and sugar-sweetened foods and beverages.
- Opt for naturally occurring unhydrogenated vegetable oils such as canola, safflower, sunflower or olive oil.
- Look for processed foods made with unhydrogenated oil rather than saturated fat or hydrogenated vegetable oils.
- Use soft margarine as a substitute for butter and choose soft margarines over harder stick forms. Look for 0 g trans fat on the Nutrition Facts label.
- Doughnuts, cookies, crackers, muffins, pies and cakes are examples of foods high in trans fat. Dont eat them often.
- Limit commercially fried foods and baked goods made with shortening or partially hydrogenated vegetable oils. These foods are very high in fat, and its likely to be trans fat.
- Limit fried fast food. Commercial shortening and deep-frying fats are still made by hydrogenation and contain saturated and trans fats.
Consider using a food diary to keep track of what you eat. Its a handy way to evaluate the healthy, not-so-healthy and unhealthy foods youre making a part of your everyday diet.
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Triglycerides In Your Blood
In addition to cholesterol, your blood also contains a type of fat called triglycerides, which are stored in your bodys fat deposits. Hormones release triglycerides to make energy between meals.
When you eat, your body converts any extra energy it doesnt need right away into triglycerides.Like cholesterol, your body needs triglycerides to work properly. However, there is evidence to suggest that some people with high triglycerides are at increased risk of heart disease and stroke.
If you regularly eat more energy than you need, you may have high triglycerides.