How Does Dietary Fat Affect Blood Cholesterol?

Fats is the body’s most concentrated source of energy. The building blocks of all types of fats are called fatty acids. These fats can be either monounsaturated or poly-unsaturated and saturated. Most saturated fat (which is unhealthy for health) are found in animal based foods, while vegetable fats are usually unsaturated which is called a healthy fats.

So, what really important is what type of fat we eat and not the amount of fat we consume. Taking high amount of trans and saturated fats increases the risk of heart diseases and many other health problems. There are three main kinds of fats in food that affect blood cholesterol in many different ways.

Saturated fat:

  • This fat is found mostly in red meat products like pork, lamb and prok and any red meats
  • In tropical oils like palm kernel oil, palm oil and coconut oils
  • Dairy products
  • Hydrogenated vegetable oils

Mono-unsaturated fats

– Mono-unsaturated fats are solid in refrigerator and become liquid at room temperature. Mono-unsaturated fats are found in plant oils like canola, olive and peanut oil.

Polyunsaturated fats :

They are found in plant oils like sunflower, soybean, safflower or corn oil. Cold-water fish are rich in omega-3 fat, which helps slowing down blood clotting and prevent from heart diseases.

Which fats increase blood cholesterol levels?

Almost all fats contribute to weight gain, since fats are the main concentrated sources of calories and increase blood cholesterol levels. Out of which, the most harmful fat is the saturated fat, which is the primary cause of high LDL cholesterol and increase the risk of heart diseases. Also, stay away from trans fat, which can lower the HDL cholesterol level.

Which Fats reduce Blood Cholesterol Levels?

Both polyunsaturated and mono-unsaturated fats help your body to prevent newly-formed cholesterol and reduce your blood cholesterol levels. These fats can be used as a good substitute of saturated fats.

However, almost all fats are high in calories. Carbohydrates and protein contain only four calories per gram, while fat contain more than eight calories per gram. So, using too much of polyunsaturated or mono-unsaturated fats can backfire your body by gaining extra weight and increase your cholesterol levels.

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