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Fat And Cholesterol Levels

Updated on July 12, 2016

Fat And Heart Disease

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When your cholesterol levels are high, you have to much fat related substance in your blood stream. If the excess fat is allowed to build up on your artery walls, it can clog and restrict blood flow, this could lead to a heart attack or stroke.

Having said that...Cholesterol isn't all bad., its only when you have too much that it is a problem, our bodies naturally produces cholesterol and it does some pretty important jobs, it helps to build new cells, produces hormones and insulates nerves.

It can be confusing with terms such as dietary cholesterol, serum cholesterol, HDL cholesterol, and LDL cholesterol, if you are like me you may have trouble knowing the good from the bad.

Dietary Cholesterol: is contained in food (of animal origin mostly) one egg has 275 milligrams, whereas an apple has none.It is recommended by the American Heart Association that your daily intake be limited to 300 milligrams.

Serum Cholesterol: Is in your blood stream and this is what the doctor measures when doing a cholesterol test. It is desirable that the reading is under 200.

HDL Cholesterol :(high-density lipoprotein) The higher levels of HDL the better..it is considered the good for its artery-scouring ability.

LDL Cholesterol:(low-density lipoprotein) is HDL's artery clogger..the lower the levels the better.

Fresh Fruit And Vegetables

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Lowering Cholesterol

There are many cholesterol lowering drugs on the market today.....

But this can also be achieved for the most part thru diet.

The purpose of the diet is to lower blood cholesterol. Blood cholesterol has two sources: cholesterol is made in the body and it comes from one's diet. There are three major dietary changes which will decrease blood cholesterol in most individuals.

  1. Restriction of dietary cholesterol to no more than 300 mg. /day.
  2. Restriction of saturated fat : to no more than 10% of total fat intake.
  3. Limit total fat intake to no more than 30% of calories.

Dietary Cholesterol

Dietary cholesterol is supplied by foods of animal origin, and any foods that contain meat or meat fat contains cholesterol.

Saturated Fat:

A saturated fat is usually a fat of animal origin. Its consumption usually raises the blood cholesterol, and it is therefore restricted.

Polyunsaturated Fat:

Poly unsaturated fats are fats that are of plant origin. It may be used as desired.

General Instructions For A Low Cholesterol Diet

  1. Eat no more than three eggyolks per week, including eggs used in cooking.
  2. Use Non-Fat dairy products. Approximately 2 cups daily is recommended.
  3. Eat fruits, vegetables, and grain products. There is no cholesterol in these foods.
  4. Limit lean beef, pork, and lamb to 3-4 meals per week. Avoid use of shellfish and organ meats. use poultry, fish or veal for the meat dish. Remove skin from the poultry before eating.
  5. Desserts should contain no animal fat. Prepare pies, cakes, cookies with non-fat milk, polyunsaturated fats, and egg substitutes.
  6. Use vegetable oils and soft margarine containing polyunsaturated fats rather than butter, hard margarine, and shortening which contain saturated fats.

Food Groups

Food Groups
Allowed
Avoided
Vegetables and Fruit
All vegetables fresh, frozen, or canned as tolerated and vegetable juices.vegetables maybe boiled, baked, broiled, or prepared in sauce with allowed milk.All fruits and fruit juices as desired.
Fried vegetables and those rich in creamsauce. Vegetables prepared with fats other than unsaturated margarine or vegetable oil. Avocado and Coconut.
Dessert
Angel food cake, gelatin. Puddings made with skim milk or egg whites: Plain cornstarch puddings, breadf, rice, tapioca pudding. Sherbet, fruit ice, fruit whips, meringue pastries, cakes, cookies and other baked products made with unsaturated fats (corn oil, safflower oil, or soybean oil). and egg allowance and skim milk.
Chocolate, ice-crem, ice-milk, milk sherbets, puddings, fudge. baked pastries, cakes, pies and fried foods made with butter, margarine hydrogenated vegetable shortening, cream, whole milk or egg yolks. Also cake mixes and all prepared foods where fats or sauces are of unknown origin.
Fats And Oils
Margarines, liquid oil shortenings, salad dressings, and mayonnaise containing any of these polyunsaturated vegetable oils listed as the first ingredient: Corn oil, Cottonseed oil, Safflower oil, Sesame seed oil, Soybean oil, Sunflower seed oil.
Solid fats and shortenings: butter, lard, salt pork fat, suet, meat fat, completely hydrogenated margarines and vegetablle shortenings, products containing coconut oil, palm oil, cream, cream cheese, Peanut oil, and olive oil may be used occasionally for flavor, but they are low in polyunsaturates and do not take the place of recommended oil.
Miscellaneous
Frozen or canned fruit with sugar added, jelly, jam, marmalade, honey, pure sugar candy such as gum drops, hard candy, mint patties (not chocolate), imitation ice-cream made with safflower oil, dry roasted nuts, herbs seasonings, marshmallow, unbuttered popcorn, non-hydrogenated peanut butter. Condiments: Salt, pepper, moderate seasonings such as onion, garlic and celery salt, spices such as cinnamon and nutmeg, herbs, extracts, catsup,vinegar.
Coconut: commercial cakes, pies, cookies, and mixes : frozen cream pies; commercially fried foods such as potato chips, french fries, and other deep fried snacks; gravies, meat sauce; cream sauce, chocolate, candies made with cream, chocolate or fat; olives; hydrogenated peanut butter.

Sample Menu

BREAKFAST
LUNCH
DINNER
Fruit or Juice
Meat
Meat
Cereal
Soup - Crackers
Potato or substitute
Toast - Jelly
Hot Vegetable
Hot Vegetable
Margarine - 1 tsp.
Salad or Juice
Salad or Juice
Skim Milk
Dessert or Fruit
Dessert or Fruit
Hot Beverage
Bread
Bread
Sugar
Margarine - 1 tsp.
Margarine - 1 tsp.
Salt
Slim Milk
Skim Milk
 
Other Beverage
Other Beverage
 
Sugar
Sugar
 
Salt
Salt

Cholesterol Lowering Foods List ,List of cholesterol lowering foods outlined in this video. Learn how foods that lower cholesterol can help you in reducing chol

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    • carol7777 profile image

      carol stanley 4 years ago from Arizona

      Definitely good suggestions here. Lots of good information. Thanks for sharing and I will also.

    • rebeccamealey profile image

      Rebecca Mealey 4 years ago from Northeastern Georgia, USA

      Good information on diet and cholesterol! Thanks!

    • Michele Travis profile image

      Michele Travis 4 years ago from U.S.A. Ohio

      This is a great hub! This might be silly, but for the most part I have been "Preparing" dinners that are frozen, or the kind that all you need to do is add water. Looking at the ingredients on these, I am starting to make dinners. This hub is going to help me make better dinners.

      Voted up. Wish I could do it more then once.

    • joanwz profile image

      Joan Whetzel 4 years ago from Katy, Texas

      Great information. Like the way you broke down some of the information into tables. It makes it easier to visualize it a take it all in.

    • faythef profile image
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      Faythe F. 4 years ago from USA

      thank you carol7777

    • faythef profile image
      Author

      Faythe F. 4 years ago from USA

      rebeccamealey...thank you I do hope it is helpful

    • faythef profile image
      Author

      Faythe F. 4 years ago from USA

      MicheleTravis..I don't think it is silly..I think we all do that..but at least now I know what things are good and what are not...and that's a start in the right direction..

    • faythef profile image
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      Faythe F. 4 years ago from USA

      Thank you joanwz.....

    • craiglyn profile image

      Lynda 4 years ago from Ontario, Canada

      Great hub faythef. My LDL cholesterol is a little high right now, and I am trying to correct it with diet - rather than going on medication. You have a lot of great information here that I can follow. Thank you for a very informative hub. :)

    • faythef profile image
      Author

      Faythe F. 4 years ago from USA

      craiglyn you are so welcome..I am glad it can help...I don't want to take the medicine either if I can avoid it

    • Kristen Howe profile image

      Kristen Howe 2 years ago from Northeast Ohio

      Great tips on how to maintain a healthy diet to lower cholesterol. Voted up!

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