This article was written by Lisa Wilson from Cholesterol Lowering Diets
Have you ever tough how you are handling your own heart? If you're looking to maintain healthy levels of cholesterol, or your medical professional claims you need to reduce your cholesterol, you are probably wanting to keep an eye on your diet plan.
Taking measures today could avoid heart problems tomorrow.
That doesn't mean you have to avoid all of your favorite foods. Learning the main difference in the varieties of fat we eat and where these fats come from in our food is important to manipulate the cholesterol level inside our blood.
Below are 10 of the most well-known truth and lies and facts that you ought to know.
1) Misconception: The healthiest weight loss program is the one that limits all fats.
You need 25-35 % of your total calories from fats because your body can't make some essential fats it requires for the right functioning.
2) Misconception: All fat molecules are basically the same.
You will find different varieties of fats. Mono unsaturated and polyunsaturated fats could possibly reduce your LDL (bad) cholesterol while saturated and trans fat tend to be more closely linked to high LDL.
Samples of foods that contain each variety include:
- Mono saturated: extra virgin olive oil, peanut butter and avocados.
- Polyunsaturated: salmon, seeds and vegetable oils for example corn, soybean and safflower.
- Saturated: unhealthy red beefs, bacon, real butter, and tropical oils for example palm oil and coconut oil.
- Trans fat: fast food Fried potatoes, and lots of commercially manufactured foods for example donuts, crackers and cookies.
3) Misconception: Items that are labeled "low fat" are often also low-calorie options.
Some food manufacturers replace fat with things that could have in the same way many calories.
4) Misconception: Foods labeled "trans fat free" usually are healthy solutions.
Food companies may replace trans fat with saturated fats, which could also raise the LDL (bad) cholesterol levels.
5) Misconception: I could have a sufficient quantity of plant sterols from the foods I consume to get benefit from the plant sterols.
While plant sterols are found in many vegetable essential oils and whole grains to vegetables and fruits, you'll should eat roughly 100 pounds of fruit and veggies daily to have the total daily intake of 0.8 grams essential for plant sterols to take down cholesterol.
6) Misconception: Plant sterols lower cholesterol levels within the blood by dissolving it inside digestive tract.
Plant sterols work by lowering the absorption of cholesterol from your colon, which cuts down the amount of LDL (bad) cholesterol inside you. Cholesterol that's not absorbed is eliminated from the body.
7) Misconception: Those with normal cholesterol levels will never take advantage of eating products prepared with plant sterols.
Plant sterols lower Trans fat in people who have both normal and elevated blood levels of cholesterol. Plant sterols can drastically lower Cholesterol levels levels whatever is the starting point.
8) Misconception: Children and women that are pregnant must not eat significant doses of plant sterols.
While plant sterols are likely to be acknowledged as safe food substances, they're generally considered a bad idea for pregnant or breast-feeding women, and for children under 5 years old, because they persons typically would not have nutritional requirements for a reduction of cholesterol.
9) Misconception: In case you are looking to decrease your cholesterol, you should make an attempt to remove it out of your diet almost entirely.
For many people, it's perfectly safe to get approximately 300 mg of cholesterol everyday which can be the suggested daily limit.
10) Misconception: Shellfish including shrimp have a fairly large quantities of cholesterol and really should be avoided over a cholesterol-lowering diet regime.
While shrimp is higher in cholesterol than other animal products, it's still very lean and low in fats.