Polyunsaturated fatty acids, at three times the dose of saturated fatty acids, lower LDL cholesterol. Higher intakes of most fatty acids raise high-density lipoprotein HDL cholesterol, with the notable exception of trans-monounsaturated fatty acids, which lower HDL cholesterol to the same extent as carbohydrate when either is substituted for other dietary fatty acids.
Also, monounsaturates appear to alter lipoproteins more favorably than carbohydrates, which can raise triglycerides and lower HDL cholesterol levels. Therefore, monounsaturated fatty acids appear to have more potential for use in cholesterol-lowering diets than previously recognized. In some foods, fats are obvious, like noticeably greasy, fried or oily foods, or meats with visible marbling.
In other foods, such as dairy, eggs, and some meats, fat and cholesterol is harder to see. Fats are found in both plant and animal foods, but cholesterol is only found in foods of animal origin. A food can be high in fat and cholesterol fried egg , high in fat but low in cholesterol peanut butter and avocado , low in fat and high in cholesterol shrimp , or low in both fruit. The nutrition facts label is a useful tool to determine the amount of fat or cholesterol in a particular food item.
Dietary fat and cholesterol are necessary components for a healthy diet. Keep in mind, however, that dietary cholesterol does not have as much of an effect on blood cholesterol as saturated fat.
Advanced Nutrition: Macronutrients, Micronutrients, and Metabolism Duyff, R. Complete Food and Nutrition Guide 5th Edition. Mahan, L. United States Department of Agriculture. Kozil, graduate student. Original fact sheet revised by L. Bellows, Colorado State University Extension food and nutrition specialist and assistant professor; and R.
Moore, graduate student. Colorado State University, U. Department of Agriculture, and Colorado counties cooperating. CSU Extension programs are available to all without discrimination. No endorsement of products mentioned is intended nor is criticism implied of products not mentioned. We have 6 regions. Learn more about us or about our partners.
Colorado State University Extension. Online Directory. Providing trusted, practical education to help you solve problems, develop skills and build a better future. References 1. Dietary Guidelines for Americans, Effects of monounsaturated fatty acids on cardiovascular risk factors: a systematic review and meta-analysis.
Ann Nutr Metab. Liu X. Effects of canola oil and high oleic canola oil-rich diets on abdominal fat mass in individuals at risk for metabolic syndrome.
Fish consumption, fish oil, omega-3 fatty acids, and cardiovascular disease. Omega-6 fatty acids and risk for cardiovascular disease: a science advisory from the American Heart Association nutrition subcommittee of the Council of Nutrition, Physical Activity, and Metabolism; Council on Cardiovascular Nursing; and Council on Epidemiology and Prevention.
Food and Agriculture Organization of the United Nations. International Food Information Council Foundation. Publisher of Today's Dietitian.
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