Eating too much saturated fat can raise blood cholesterol levels and increase the risk of heart disease. These are the biggest dietary cause of high LDL levels (“bad cholesterol”). They can also lower HDL levels (“good cholesterol”). Children under age 2 should NOT be on a fat-restricted diet because cholesterol and fat are thought to be important nutrients for brain development.
If you are 20, ask your health care provider about checking your cholesterol levels.
Garlic- It has blood thinning properties and is excellent in lowering bad cholesterol. Research has said that if we take in 1 clove of garlic in a day, our bad cholesterol levels can go down by as much as 15%. Walnuts- Not only good for lowering cholesterol, walnuts also make our blood vessels more stretchy and elastic.
Blueberries- Something called pterostilbene, an excellent compound that fights cholesterol can be found in abundance in blueberries. And the biggest influence on blood cholesterol level is the mix of fats in your diet—not the amount of cholesterol you eat from food. Intake of monounsaturated and polyunsaturated fats can help reduce blood cholesterol when substituted for saturated fats in the diet.
The Food and Drug Administration has required that saturated fat and dietary cholesterol be listed on food labels since 1993. Scientific evidence shows that consumption of saturated fat, trans fat, and dietary cholesterol raises low-density lipoprotein (LDL), or “bad cholesterol,” levels, which increases the risk of coronary heart disease (CHD). However, everyone should be aware of the risk posed by consuming too much saturated fat, trans fat, and cholesterol.
Although saturated fat is the main dietary culprit that raises LDL, trans fat and dietary cholesterol also contribute significantly. Dietary cholesterol also contributes to heart disease. Health experts recommend that you keep your intake of saturated fat, trans fat, and cholesterol as low as possible while consuming a nutritionally adequate diet. Choose foods lower in saturated fat, trans fat, and cholesterol.
Limit foods high in cholesterol such as liver and other organ meats, egg yolks, and full-fat dairy products, like whole milk. These fats do not raise LDL cholesterol levels and have health benefits when eaten in moderation. To lower your intake of saturated fat, trans fat, and cholesterol, compare similar foods and choose the food with the lower combined saturated and trans fats and the lower amount of cholesterol.
To choose foods low in saturated fat and cholesterol, use the Quick Guide to %DV. For saturated fat and cholesterol, use the Quick Guide to %DV: 5%DV or less is low and 20%DV or more is high. These fats do not raise LDL (or “bad”) cholesterol levels and have health benefits when eaten in moderation.
Choose vegetable oils (except coconut and palm kernel oils) and soft margarines (liquid, tub, or spray) more often because the amounts of saturated fat, trans fat, and cholesterol are lower than the amounts in solid shortenings, hard margarines, and animal fats, including butter.
