Do High Fat Foods Influence Cholesterol Levels?

Do High Fat Foods Influence Cholesterol Levels?

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A number of of us are aware that eating too much saturated fat can increase normal cholesterol levels, so if you are seeking to reduce your cholesterol you should aim to cut down the quantity of saturated fat you eat. Too much saturated fat not only causes weight gain but in addition raises the LDL choleterol in the blood meaning you may be more likely to face heart problems in the future. This is why it is best to reduce your fat consumption and to eat food that has unsaturated rather than saturated fat.

Unsaturated fats are beneficial and can help to reduce cholesterol in the body. Two basic types of unsaturated fat exist -- monounsaturated fats and polyunsaturated fats (many people will know this from the TV ads for margarine). If you want to eat healthily it's also a good idea to watch how much sugar and salt you eat.

How do I know how much fat is contained in my food?
Sometimes it is difficult to figure out how much fat food contains, so when you are shopping for food, look at the product label. Manufacturers must state how much fat is contained measured in grams per hundred. Some foods also give a figure for saturated fat, or saturates. Using these figures can help you decide which foods to purchase when you are shopping. Be warned, though - as soon as you get used to checking food labels you will know how much saturated fat is contained in everyday foods and how easy it is to exceed your daily amount.

How can I calculate how much fat I should eat?
We need some fat in our diets to help us absorb vitamins, provide fatty acids and give us energy. The FDA recommends that 25% - 35% of your total daily calories should come from fat.

Here is an easy way to calculate it:
Multiply your total daily calorie intake by 25 percent and 35 percent (0.25 and 0.35)
For example, if your daily calorie intake is 2,000, multiply 2,000 by 0.25, which is 500, and then multiply 2,000 by 0.35, which is 700.

While this is helpful, it is better to know how many grams of fat you can consume each day. It is known that every gram of fat produces 9 calories so to work out the weight you just divide by 9. In this example, you should consume 56 to 78 grams of fat each day.

Which Foods Are High In Saturated Fat?
Foods from animal sources as well as commercially prepared foods are generally higher in saturated fat. Many of the prepared foods - for example, ready-meals or TV dinners - contain coconut, palm, or palm kernel oil, and many contain more saturated fat than foods from animal sources.

In the USA and Europe any food product containing vegetable oil must list the specific oils that were used in its preparation. All other vegetable oils are low in saturates; a number of food producers are now choosing to use soyabean, corn or cottonseed oils instead of the palm oils..

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To read more information on how normal cholesterol levels can change due to the amount of fat in the diet, drop by Low Cholesterol Foods



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