Dietary fat is a good source of energy, but some fats may have detrimental health effects when taken in excess. These include cholesterol, saturated fats and trans fats, which can increase your risk of developing high blood pressure & other heart diseases.
Cholesterol travels in our bloodstream with the help of packages called lipoproteins, which include:
Low density lipoprotein (LDL) - this is known as the “bad” cholesterol because it carries cholesterol to tissues, including the arteries. The higher the level of LDL cholesterol in the blood, the greater your risk for heart disease.
High density lipoprotein (HDL) - this is known as the “good” cholesterol because it takes cholesterol from tissues to the liver, which removes it from the body. A lower level of HDL cholesterol increases your risk for heart disease.
The amount of LDL cholesterol your body makes and how fast it is removed from your body is determined partly by your genes. As much as high blood cholesterol can run in families, everyone can take action to lower their cholesterol. Here’s how you can do it using your diet:
Cholesterol, saturated fats and trans fats are mostly found in animal products and foods made with hydrogenated oils and fats such as some margarine, baked products (cookies, cakes, mandazi, mahamri, doughnuts and breads) & french fries/chips.
Watch your egg and dairy products intake! They are high in cholesterol, therefore limit your intake to 3 eggs per week and 1 cup of dairy per day.
Limit fatty meat intake to 3 out of 7 days in a week.
Eat more fibre rich foods like whole grain cereals, legumes, fruits and vegetables.
A diet that is rich in unsaturated fats can help lower the levels of unwanted cholesterol even further. These are found in olive oil, sunflower oil, corn oil, oats, beans, nuts and fish which are rich in healthy Omega-3 essential oils.
Let your Antara Nutritionist know if you are having any difficulties or challenges in managing your diet. Book a session with an Antara Nutritionist through the Antara App or by clicking here.