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Saturated Fats and LDL Cholesterol
All fats are made primarily of triglycerides. In turn, these consist of fatty acids. Fatty acids can be classified into three main types; namely, saturated fatty acids, monounsaturated fatty acids and polyunsaturated fatty acids. Of the three of these, the main culprit in raising the cholesterol in the blood is the saturated fatty acid. Foods that have a high saturated fat content come from plants as well as animals. Some of the foods based on animals and which contain high levels of saturated fat include poultry fat, lard, beef tallow, and butter. There is a small amount contained in seafood as well. Oils based on plants which contain saturated fat include cocoa butter, palm oil, palm kernel oil, and coconut oil. Four kinds of fats are present in the foods that we consume; they are the three main types of fatty acids (saturated, monounsaturated and polyunsaturated) as well as trans fatty acids. The amounts in which these are present in food vary. The fatty acids responsible for increasing blood cholesterol are dietary cholesterol, trans fatty acids and saturated fatty acids. While saturated fats increase LDL cholesterol, and LDL cholesterol levels that are high are associated with an increased risk of the development of heart disease, the message that has come about is that saturated fat that comes from dairy only raises fluffy, large forms of LDL. More information regarding saturated fats and high LDL cholesterol levels may be found on the internet.
At room temperature, saturated fats are usually solid and are therefore more stable. Saturated fatty acids are the primary dietary culprit in increasing the cholesterol in the blood. The main fatty acid sources in a typical American diet come from both plant and animals food sources. Some of the foods that contain a high amount of saturated fatty acids and which come from animals include dairy products prepared from whole milk, cheeses, milk, cream, butter, poultry fat, lard, pork, lamb, veal, beef fat, and beef. Some of the plant foods that have a high quantity of saturated fatty acids include tropical oils and cocoa butter.
The relationship between saturated fat and LDL receptors is that the number of LDL receptors can be controlled by following a proper diet in which the high cholesterol foods and saturated foods which cause damage to the functioning of the LDL receptors are eliminated or limited in the diet. There are also some genetic factors wherein there is a defect in the LDL receptors and there is also the factor of age. The relationship between saturated fat and LDL oxidation is that by lowering total fat and dietary saturated fat, you can reduce the LDL oxidation. To reduce saturated fat and LDL cholesterol, diets are available on the Internet that can be of help. Polyunsaturated and monounsaturated fat reduces triglyceride blood levels. Saturated fats and trans fats increase them.
How do monounsaturated fats affect cholesterol?
When choosing the right kind of diet for you it is essential that you know how monounsaturated fats affect cholesterol levels. The effect of monounsaturated acids on HDL and LDL is that it lowers the LDL cholesterol which is considered bad and increases the HDL cholesterol which is considered to be good. Nuts like pistachios, almonds, walnuts, peanuts; avocado, olive, and canola oil have a high content of monounsaturated fats. A monounsaturated fat diet also helps in protecting the LDL from the free radicals which can damage it. Because of the significant effects the different fats have on the body, it is important that you select foods that will lower the bad cholesterol and increase the good cholesterol.
Types of Fat
Conventionally all types of fats were considered to be bad fats in terms of ones cardiovascular health and other diseases. However with years of research dietitians have now been able to classify and state which are the best fats and which are the worst fats from ones health point of view. Typically the good fats are the unsaturated fats which are known to help one fight the same diseases that are known to be caused by consuming excess fats. Unsaturated fats are further classified into polyunsaturated fats and monounsaturated fats both of which are known to have a positive effect on ones cholesterol levels. Polyunsaturated fats are also known to be a good source of Omega 3 fatty acids which is usually found in nuts, oil, seeds, fish as well as in dark green leafy vegetables. Omega 3 fatty acids are considered to be important as they tend to lower ones blood pressure levels, protect the nervous system and the brain and also fight inflammation besides lowering the bad cholesterol levels.
Similarly monounsaturated fats are also known to lower the levels of bad cholesterol and raise the levels of good cholesterol in the body. Hence unsaturated fats are known to be best fats and the good part is that most cooking oils are made up of unsaturated fats an done should in fact try and switch to olive oil or canola oil for cooking as they tend to have high levels of monounsaturated fats.The bad fats are those fats that are known to clog ones artery and the primary sources of such fats are dairy products and meats. These type of saturated fats are usually found in a solid state at room temperature and they also are responsible for raising the bad cholesterol levels in the individual.
Similarly the worst type of fats is trans fats which are also known as hydrogenated fats. Trans fats are created during the hydrogenation process wherein liquid vegetable oils tends to get converted into unhealthy solid fats. Trans fats are known to be the worst fats that are even worse than saturated fats as they not only are responsible for raising the levels of the total bad cholesterol but they are also responsible for lowering the levels of good cholesterol in an individual. Some of the common sources of trans fats are various processed foods such as cookies, pizzas, french fries, fried chicken and other such fats foods that are easily available nowadays.
|Submitted on January 16, 2014|