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What is cholesterol?
Cholesterol is a fat that comes from animal products. Your body makes cholesterol, but you also get cholesterol from the foods you eat. All foods of animal origin contain cholesterol. Some examples of foods that contain cholesterol are:
* Egg yolk
* Meat
* Dairy products
* Organs (eg liver)
* Butter
Too much cholesterol in your body can cause heart problems in the future.
Only animal foods contain cholesterol.
What is fat?
Fat is important for our bodies because it is used to transport some vitamins. Fat adds flavor to meals (which is why foods that are high in fat taste good). Fat also gives a feeling of satiety (when we eat foods high in fat, we’ll feel full for a long period of time, because fat takes longer to digest).
Where is the fat?
Fat is found in a variety of foods such as dairy products, meat, sauces and desserts. Some foods are all fat, like butter, margarine, and oils. Other foods are a combination of fat, protein and carbohydrates, such as hamburgers, cheese, crackers, and pizza. You can easily see the fat in some foods such as fat around the meat or butter on bread. However, 75% of the fat in food is hidden. You eat it but you can not see it! You can not see it because fat is part of the food or is added during preparation or cooking. To lose fat from your diet, you first need to know where to find it.
Why is not healthy to eat high-fat?
It is important to know how much fat in the foods you eat. Although fat is important, only small amounts need to be healthy. Also you should know about the fat that you or your family members are added to foods when cooking. The fat adds calories. Means excess calories to gain weight. The fat also increases blood cholesterol. Cholesterol can increase your risk for future heart problems.
How much fat do we need?
The American Heart Association and American Dietetic Association recommends that 30% of the calories we eat come from fat. For example, if you need 2,200 calories a day, 660 calories should come from fat (73 g fat, and that 1 gram of fat = 9 calories). Total fat that you should eat for a day includes the fat in food and fat used in preparing meals. It makes sense being contant each gram of fat we eat but we have a general understanding of our food.
Certain types of fat increase cholesterol levels. For that reason is that we care about fat. One of the most important things you must do to maintain proper cholesterol levels is to lower consumption of fat in your diet, especially animal fat.
Are there different types of fat?
The two types of fat are animal fat and vegetable fat. You must download both in your diet, but especially fat of animal origin. Animal fat increases cholesterol levels more than the vegetable fat.
Vegetable fats are usually liquid at room temperature. Some examples are:
* Canola Oil
* Olive oil
* Corn oil
* Peanut oil
* Safflower oil
* Salad Dressing
* Mayonnaise
The animal fats are usually solid at room temperature. Some examples are:
* Butter
* Fat of meat
* Skin Chicken
* Bacon
Saturated fat, polyunsaturated and monounsaturated affect cholesterol levels in different ways. Vegetable fats can be saturated, polyunsaturated or monounsaturated. It is important to compare the type of fat you’re using to cook.
Saturated Fat: It’s the most increases cholesterol levels. This type of fat is usually solid at room temperature. Some examples are:
* Coconut oil
* Palm oil
* Butter
* Butter
* Animal fat (tallow, lard and bacon fat)
* Chicken fat
* Also the fat in whole milk, cheese, yogurt and sour cream regularly.
Polyunsaturated fat: It is usually liquid at room temperature. This type of fat helps lower total cholesterol, both the good and bad cholesterol. Some examples are:
* Corn Oil
* Safflower oil
* Soy oil
* Cottonseed oil
* Walnut oil
* Sesame oil
Monounsaturated fat: This type of fat is believed to lower the bad cholesterol while maintaining levels of good cholesterol. ” Some examples are:
* Canola Oil
* Olive oil
* Peanut oil
* Nuts
Polyunsaturated and monounsaturated fats are appropriate and can be used in moderation.
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