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Fat and Cholesterol 101
Bad fat, good fat, bad cholesterol, good cholesterol—do you know the differences? Learn the facts once and for all, right here.
What is cholesterol?
Cholesterol is a soft, waxy, fat-like substance found in animal products. It is also found in the human body. Though it has some important functions, cholesterol–in some people–can accumulate in the arteries and contribute to heart disease.
The cholesterol in our blood is made in our liver and also comes from food we eat. Cholesterol is transported through the bloodstream in the form of lipoproteins. The two most commonly known lipoproteins are low-density lipoproteins (LDL) and high-density lipoproteins (HDL). LDL cholesterol is often called "bad" cholesterol because it can contribute to the formation of plaque build-up in the arteries. HDL or "good" cholesterol helps to remove cholesterol from the blood, preventing the fatty build-up and formation of plaque.
These two types of lipids and triglycerides (another form of fat made in the body) are part of your total blood cholesterol.
What is saturated fat? And how does it affect my cholesterol?
Saturated fat is found primarily in animal products, such as whole milk dairy products, fatty meats, and in harder fats like lard, tropical oils (palm and palm kernel oils) and fully hydrogenated vegetable oils, and butter. Saturated fat raises blood cholesterol levels, increasing the risk of heart disease and stroke.
How about unsaturated fat? Is it bad for my cholesterol?
Unsaturated fat is mostly found in plant foods, and when consumed in moderation, can help maintain good heart health. Monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs) are the two major players in this category.
The 2005 U.S. Dietary Guidelines recommend keeping total fat between 20 – 35 percent of our total calories and that most dietary fat intake come from monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs). A moderate level of unsaturated fats may help lower your blood cholesterol level when you use them in place of other fats in your diet.
What are trans fatty acids? What do they do to my cholesterol?
Trans fat is created when liquid oil is turned into partially solid fat through a process called "partial hydrogenation." Trans fat is often used in processed foods such as crackers, chips, cookies, fast food and other snack foods to extend their shelf life. Trans fats tend to raise total blood cholesterol and LDL (bad) cholesterol, and lower HDL (good) cholesterol.
Should I try to eliminate all fat from my diet?
No. Fats are essential for healthy growth and development, and are needed for the absorption of fat-soluble vitamins (A, D, E, and K). They also enhance the flavor of foods and provide a feeling of fullness after a meal or snack. But it’s important to consume all fats in moderation, especially if you’re overweight or are genetically predisposed to heart disease. And remember that most of your fat intake should come from monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs).
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