Fats in food are a mixture of 3 basic types: saturated, monounsaturated, and polyunsaturated. Animal fats are mainly saturated, while plant oils and fish oils are mainly monounsaturated and polyunsaturated.
Saturated fats have subgroups known as long-chain, short-chain and medium-chain fats. Most of the long-chain fats raise blood cholesterol, and increase the risk of blood clots and thrombosis leading to artery blockage.
Long chain saturated fats are found mainly in full-cream milk, butter, cheese, cream, fatty meats and sausages, and processed foods.
Monounsaturated fats tend to more selectively lower "bad" LDL cholesterol and maintain the protective "good" HDL cholesterol in the bloodstream - but only if they replace saturated fats in the diet.
Foods rich in monounsaturates include canola and olive oils, canola margarine, peanuts and avocados.
Polyunsaturated fats consist of two main classes. Omega-6 polyunsaturates tend to lower blood cholesterol. Rich sources include safflower, sunflower, and corn oils.
Omega-3 polyunsaturated fats can lower blood cholesterol; significantly lower blood triglycerides; and reduce the rise of thrombosis, heart arrhythmia, and artery spasm.
Best practical Omega-3 sources include canola oil and margarine, soybean oil and fish.
A balanced intake of the two Omega classes is important for optimal health. For most Americans slightly increasing omega-3 intake would help attain a more ideal balance.
Trans fats from hydrogenated vegetable oils and shortenings should also be avoided. They are common in commercially baked and fried food products such as cakes, muffins, pastries, doughnuts, fried snacks, and french fries.
Note: All fats are high in calories and need to be limited for weight control.
Dietary Cholesterol
Cholesterol in food varies in its effect on blood cholesterol level (BCL) from person to person. Much depends on the amount and type of fat and fiber eaten at the same meal.
Any elevating effect of dietary cholesterol on BCL is more likely to occur when the diet is high in saturated fat. Little elevation, if any, generally occurs when dietary fats are balanced in favor of monounsaturated and polyunsaturated fats (including Omega-3 fats).
For example, while fish does contain cholesterol, the omega-3 fats can prevent any increase in BCL. Conversely, a meal containing no cholesterol but rich in saturated fat may result in a significant increase in BCL.
Consequently, the need to be overly concerned about dietary cholesterol is being de-emphasized in favor of the approach of limiting total fat, saturated fat, and trans fat in particular - and substituting unsaturated fats.
The liver usually cuts back its own cholesterol production in response to cholesterol in the diet. Many people can consume normal amounts of high-cholsterol foods without concern.
However, it is difficult to identify just who is at risk - the so called hyper-responders. Because over 50% of Americans have a BCL above ideal levels, the American Heart Association advises all Americans to be prudent and limit their cholesterol intake to less than 300mg daily as well as to adopt a heart healthy diet.
This limitation still allows the inclusion of most foods that are regularly eaten - even the overly-maligned egg.
Eggs contain a modest 5 grams of fat per large egg, barely 2 grams of which are saturated, the rest being monounsaturated and polyunsaturated.
By comparison, a cup of whole milk has 8g fat of which almost 5g is saturated.
Dietary Hints to Lower Blood Cholesterol
1. Maintain a healthy weight
If overweight, lose weight with a low fat meal plan and daily exercise routine.
2. Reduce saturated fat intake by:
a. eating less dairy fat. Choose low fat or fat reduced varieties of milk, yogurt,
any drinks, cheese, and ice cream.
b. replacing saturated fats with fats and oils rich in monounsaturated and
polyunsaturated fats. Choose vegetable oils such as canola, olive, sunflower,
and soybean. Avoid solid frying fats.
c. eating less fat from meat and poultry. Choose lean cuts of meat and skinless
chicken. Go easy on lunch meats, salami, and fatty sausages. Enjoy fish.
d. eating less saturated and trans fats from baked and fried fast foods. Avoid
deep fried foods. Avoid doughnuts, cakes, pastries, and cookies unless made
with healthier fats and oils.
3. Increase your soluble fiber intake.
Foods rich in soluble fiber include beans, lentils, chick peas, hummus, nuts,
seeds, psyllium-seed husks and psyllium-fiber supplements. Oat bran, rice bran
and barley are good sources as are fruit, veggies and avocados.
4. Eat more soy bean products such as:
soy drinks, tofu, tempeh (cultured soy beans), soy flour and soy vegetarian
foods. Soy protein in place of animal protein can significantly decrease high
blood cholesterol levels as well as bad LDL cholesterol and blood triglycerides
while "good" HDL cholesterol is maintained. For best results, eat at least 25g
of soy protein per day (from 3-4 servings).
5. Eat more fruit, vegetables, and whole grains in place of high fat foods. Aim
for 2 fruits and 5 servings of vegetables per day. Tehy also contain valuable
antioxidants. The fat of avocados (and most nuts) is mainly unsaturated and
can lower blood cholesterol levels.
6. Limit cholesterol to 300mg per day.
7. Avoid brewed unfiltered coffee
(espresso; plunger style). Several cups per day may raise blood cholesterol.
Filtered coffee is fine.
8. Spread your food intake over the day. Have 5-6 small meals per day rather than
just 2-3 large meals. Nibbling, versus gorging favors lower blood cholesterol.
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