Lipids and Nutrition
Despite their reputation for high calorie content, lipids are essential to a healthy diet. Dietary lipids--namely triglycerides (fats) and cholesterol-- come from meat, eggs, nuts and oils. They help the body store energy, cushion vital organs and make sex hormones. Although the body produces much of the fatty acids and cholesterol it needs, some must come from our diet. But eat too many of the wrong fats and you increase your risk of obesity, heart disease and stroke. The American Heart Association offers recommendations to help you meet the nutritional requirements for lipids without getting fat.
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Reduce Fat Calories
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Nutrition experts agree too many fat calories in our diet contribute to obesity. They recommend only 25 percent to 35 percent of total calories come from fat. For example, in a 2,000 calorie diet, between 400 to 700 calories should come from fat.
Choose Unsaturated Fats
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Triglycerides are saturated or unsaturated. Saturated forms are solid and come from animals and their products, such as butter, lard, red meats and cheeses. Mono and poly unsaturated fats are oils and derived from plants. To stay heart healthy, nutritionists recommend cooking with anti-oxidant rich olive oil instead of butter.
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Toss Out TransFats
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Trans fats start out as polyunsaturated, but in a process known as hydrogenation, become saturated to preserve the food and improve texture. You can find them in foods such as hard margarine, cakes, cookies and crackers. These fats have been linked to obesity and higher blood cholesterol levels.
Control Cholesterol
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Some of the cholesterol you need comes from your diet. However, eating a diet rich in saturated fats can boost cholesterol beyond the recommended at or below 200mg/dL blood levels. Two types of cholesterol serum levels of concern include low density lipoproteins (LDLs) and high density lipoproteins (HDLs). These are tiny protein packages that transport cholesterol and fat to body cells. Once body cells receive the cholesterol, they need from LDLs, the remainder goes to smooth muscle tissues, including arterial walls. This causes plaque build-up, increasing your risk of heart disease and stroke. HDLs shuttle any remaining cholesterol from your cells back to the liver for elimination. Studies show that daily exercise and reduced intake of saturated fats increase HDLs and lowers LDLs. Avoiding cholesterol rich foods such as shellfish and whole milk is also recommended.
Feed on Fish
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Your body needs two essential fatty acids that can only come from your diet: Omega-3 and Omega-6 fatty acids. These can be found in fish, including salmon, herring, and trout. A 2002 published study in the American Journal of Clinical Nutrition showed that small amounts of fish oil can help reduce blood clots, lower blood pressure and protect against heart arrhythmias. Consequently, the American Heart Association recommends eating two 3.5 oz servings of fish a week.
Seeds for Snacks
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Sunflower seeds, pine nuts and almonds provide a healthy way to up your fat intake. They also contain powerful anti-oxidants, including vitamin E, and provide another source for omega -3 fatty acids.
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References
Resources
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