Stay Healthy By Controlling Low Fat Levels
The term “low fat” isn’t so simple these days. With triglycerides, saturated fat, unsaturated fat and all the other convoluted terms, how do we know what to look out for? What is a normal fat intake, and how does it change from person to person?
Prevention, self-treatment and even blood pressure lowering medications cost pennies compared to the money many will spend on emergency medical care or long term treatment if they continue to live an intentionally, unhealthy lifestyle.
cholesterol lowering
Let’s discuss “good fats” to include in your otherwise low cholesterol diet. In addition to transporting vitamins, protecting the body and filling us with energy, some of these fats are deemed so essential because they deliver omega-6 and omega-3, which the body cannot make on its own but relies very heavily upon.
These essential fatty acids help the body to regulate hormones, stimulate the metabolism and boost the immune system, thereby fighting off cancer, preventing blood clots, controlling cell growth and regulating all intracellular processes.
body fat
“Bad fats” are trans fats: margarines, shortening, deep fried chips, fast food, baked goods, hydrogenated vegetable oil. The reason they have such a bad wrap is that they’re known for lowering HDL cholesterol, which is the kind your body needs to function, as well as increasing triglycerides and LDL cholesterol, which is the bad cholesterol that leads to heart disease and diabetes.
Saturated fats found in whole milk, butter, cheese, ice cream, red meat, coconuts and chocolate should also be limited for the same reasons. Fat from these sources should be 16 grams or less for a 2,000 calorie diet. For those looking to actually lose weight and lower cholesterol levels, the saturated fats should be less than 12 grams.
cholesterol levels
Switching to a low fat diet can reduce one’s risk of heart disease considerably. Doctors recommend the DASH program, which calls for: 8 grain servings, 5 vegetable servings, 2-3 1% dairy servings, 1-2 servings of meat, poultry or fish and 5 servings per week of nuts, seeds or beans.
Limit your intake of saturated fats, sugars and processed foods. Also, be aware of portion sizes, which should be ½ cup for cooked foods, 1 cup raw veggies and 2 tbsp of nuts and seeds. For many people, enlisting the help of a dietician or adhering to a meal plan program is invaluable in breaking old habits and beginning their odyssey toward healthy living.