Dietary fats: Know which types to choose When choosing fats, pick unsaturated fat over saturated fat. Sacks FM, et al. Cheese: when using cheese to flavour a dish or sauce, try a strong-tasting cheese, such as reduced-fat mature cheddar, as you’ll need less. Eating polyunsaturated fats in place of saturated fats or highly refined carbohydrates reduces harmful LDL cholesterol and improves the cholesterol profile. Per g of food — low-fat is 3g or less and low saturated fat is 1. High levels of LDL cholesterol in your blood increase your risk of heart disease and stroke. Why 5 A Day?
There are different types of fat in the food we eat, and saturated fats are the type that raise blood cholesterol. Many foods contain saturated fat. They’re also found in some plant foods including coconut oil and palm oil. Cutting down on foods high in saturated fat and replacing them with foods with more unsaturated fat can help improve cholesterol levels. Go for healthy spreads, oily fish, nuts, seeds and cooking and salad oils. Cholesterol is made and broken down in the liver. Eating foods that have too much saturated fat, and too little unsaturated fat, changes the way the liver handles cholesterol.
Why are trans fats bad for you, polyunsaturated and monounsaturated fats good for you, and saturated fats somewhere in-between? For years, fat was a four-letter word. We were urged to banish it from our diets whenever possible. We switched to low-fat foods. But the shift didn’t make us healthier, probably because we cut back on healthy fats as well as harmful ones. You may wonder isn’t fat bad for you, but your body needs some fat from food. It’s a major source of energy. It helps you absorb some vitamins and minerals. Fat is needed to build cell membranes, the vital exterior of each cell, and the sheaths surrounding nerves. It is essential for blood clotting, muscle movement, and inflammation.