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Stop Smoking Cholesterol Hygiene CR Calculator Calorie Restriction Nutritional Data (Page 2 of 3) < Prev | 1 | 2 | 3 | Next >
Dietary Fat The recommendation from the National Cholesterol Education Program states that a cholesterol-reducing diet should contain less than 7% of calories from saturated fat and less than 200 mg of dietary cholesterol per day. What exactly does this mean? For a 2000-calorie diet, 7% corresponds to about 15 grams (about one tablespoon) of saturated fat, but to make sense of this information, you need to know the difference between "saturated", "monounsaturated", and "polyunsaturated" fatty acids. This is explained in the section on fats.
Coconut Fat is 83% Saturated Butter Fat is 56% Saturated Saturated Fats are not only Animal Fats Many people equate saturated fats with animal fats, but this is not correct. The fatty acid composition of lard (pork fat) is very similar to human depot fat around the waist and hips. Lard consists of approximately 42% saturated and 58% unsaturated fatty acids. Coconut oil, by contrast, consists of 83% saturated fatty acids. So, lard is better than coconut oil as far as saturation is concerned. However, lard contains 12 mg of cholesterol per tablespoon because it is an animal product, whereas coconut oil has no cholesterol because it is a plant product. Nevertheless, coconut oil will increase cholesterol twice as much as lard because it has double the amount of saturated fat. The comparison of the fatty acid profiles of many edible fats can be found in the chemical description of triglycerides. Saturated fats, whether from vegetable or animal sources, increase cholesterol. Avoid Hydrogenated Fats Hydrogenated fats and partially hydrogenated fats affect the body like saturated fats. Partially hydrogenated fats, in particular, contain dietary trans fats that raise the level of low-density lipoproteins (LDL or "bad cholesterol") increasing the risk of coronary heart disease. Trans fats also reduce high-density lipoproteins (HDL or "good cholesterol"), and raise levels of triglycerides in the blood. Both of these conditions are associated with insulin resistance which is linked to diabetes, hypertension, and cardiovascular disease. Harvard University researchers have reported that people who ate partially hydrogenated oils, which are high in Trans fats, had nearly twice the risk of heart attacks compared with those who did not consume hydrogenated oils. Avoid any products with hydrogenated and partially hydrogenated fats. Learn to read labels carefully. Some of your favorite foods may have hydrogenated fats that increase your cholesterol.
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Crackers and Peanut Butter often contain hydrogenated fats. Balancing Fatty Acids The recommendation by government agencies and by the American Heart Association to reduce saturated fat and to increase polyunsaturated fat is based on research that describes how blood cholesterol is affected by fats. In 1965, Hegsted published the results of experiments on the quantitative effects of fatty acids on blood serum cholesterol.[4] The experiments showed that of all the fatty acids in food, only three affected the cholesterol level significantly. Myristic acid (C14:0) increased cholesterol strongly, and palmitic acid (C16:0) also increased cholesterol. Some saturated fatty acids, such as stearic acid (C18:0), had relatively little effect on blood cholesterol. Polyunsaturated fatty acids, such as linoleic acid (C18:2), decreased cholesterol. Dietary cholesterol also increased blood cholesterol. The response of the human body to dietary fats is so consistent that Hegsted was able to derive the following mathematical equation: TC = 8.45 C14:0 + 2.12 C16:0 - 1.87 Poly + 5.64 DietaryCholesterol - 6.24 Where TC is the change in serum cholesterol in mg/dL. C14:0, C16:0, and Poly are the changes in %kcal. DietaryCholesterol is in mg/1000 kcal.
Mensink and Katan developed a similar equation based on a detailed analysis of published research[6]: TC =1.2(1.8 S -0.1 M -0.5 P) Where the TC is the change in serum cholesterol values in mg/dL, S is change in percentage of energy from lauric, myristic, and palmitic fatty acids, M is change in energy from monounsaturated fatty acids, and P is change in energy from polyunsaturated fatty acids.
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Walnuts, sunflower seeds, and grape seed oil are goods sources of polyunsaturated fats. Carbohydrate Metabolism Carbohydrates are normally metabolized for energy or stored as glycogen in the muscles, but excess carbohydrates are converted to fat, mainly the saturated palmitic acid (C16:0).
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Omega-3 and Omega-6 fatty acids People on low-fat diets or with plenty of "healthy" monounsaturated fats from olive oil and avocados are sometimes surprised that
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ces) of Choosing your foods to reduce LDL Although your overall cholesterol can be lowered by adding polyunsaturated fats to your diet and decreasing carbohydrates, it is possible for your Total Cholesterol to be normal while your LDL is elevated.
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486
336
5.6
319
4.2
217
1.3
36 146
2.6 4.6
Avoid hydrogenated fats. Avoid palm oil and coconut oil. Reduce land animal fats. Effect of Fiber Bile is a digestive liquid produced
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Chenodeoxycholic Acid
Fiber in the diet can lower blood cholesterol by binding with the components of the bile and preventing their reabsorption. Only soluble fiber has been shown to help lower blood cholesterol
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Sources of Soluble Fiber Insoluble fiber does not lower blood cholesterol, but it is important for normal bowel function. Foods high in insoluble fiber include whole-wheat breads, wheat cereals, wheat bran, beets, cabbage, carrots, Brussels sprouts, turnips, cauliflower and apple skin. Dietary Cholesterol One question that always comes up is: "Can I eat eggs?"
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