Cholesterol: Good fats Bad fats?
Many people are under the impression that all fats are bad for you, though often very tasty. This week I thought I would do a quick summary of which fats are good for your cholesterol and overal health and wellbeing.
SATURATED FAT
What are they? All fats are made up of carbon, hydrogen and oxygen, but it's the proportions which have different effects on the body. Saturated fats have more hydrogen atoms, and are usually solid at room temperature.
Can Be found:
Animal sources do the following:
|
 |
| Excessive consumption can increase levels of bad cholesterol in the blood, which increases the risk of coronary heart disease. Cutting the intake of saturated fats could dramatically improve your heart health. It is recommended that less than 7% of your daily intake of calories should come from saturated fat. TIP: Cut back on the butter, cream, cheese, cakes. Also trim fat off meat and you should see some positive results. | |
Suitable for cooking
TRANS FAT
Trans Fats are formed when vegetable oil is partially hydrogenated, giving it a higher melting point. These fats are used in some foods to give them a longer shelf life. Although they are unsaturated, in terms of chemical makeup, they raise heart disease risk by elevating LDL cholesterol.
|
These fats form when fats are heated to high temperatures and denature. They act like saturated fats, but are worse as the high heat causes them to have high levels of free radicals that damage cells. Think fried foods and some kinds of margarine.
|
 |
| TIP: We suggest you eat less trans fat - make sure you check food labels on processed foods | |
MONOSATURATED FATS
|
Monounsaturated fats are typically liquid at room temperature. Some of these fats are much more stable when heated and have much better effects on cholesterol. Sources include olive oil, olives, peanuts and peanut oil, avocado, cashews, pistachio, macadamia, almonds and hazelnuts.
|
 |
| Diets high in monounsaturated fats have been linked to low blood pressure and lower incidences of heart disease. TIP: Eat more of these fats, cook with olive oil rather than butter and include nuts and avocados into your diet. | |
POLYSATURATED FATS
Polyunsaturated fats are vital for our health. Our bodies cannot produce them, so we need to get them from our diet. The two types are Omega-6 and Omega-3. The ideal ratio for consumption of omega 6 oils to omega 3 oils is 3:1, although the typical ratio in the New Zealand diet tends to be 15:1 (so try adding more Omega 3 to your diet). Omega 6 helps with growth and immunity, healthy skin and the reproductive system. Omega 3 helps with brain and eye health.
Omega 6
|
Sources include sunflower oil, corn oil, grape seed oil, blackcurrant oil and animal products.
|
 |
Omega 3
|
These are the best fats for consumption. There is evidence to show they help lowering BP, cholesterol and reduce inflammation Food sources include fish, the best sources being oily fish like salmon, tuna, herring, trout, mackerel and anchovies. Also linseed, dark greens, flax seed oil, canola oil and seafood like mussels, squid, oysters, krill
|
 |
| Most people eat enough food rich in omega 6 but lack omega 3. TIP: We advise you eat two portions of fish a week, if you do not like fish then consider a natural health supplement. | |
Have a topic you want to know more about? Contact our Naturopaths
Add new comments
Showing 1 comment