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Fight Cholesterol -- With Fat!

By Sara Butler

Cholesterol is a topic you hear a lot about. That’s probably because a lot of people struggle with high cholesterol, which can set you up for health issues as you grow older. No matter how you slice it, the bigger picture of cholesterol is pretty complex. Your body makes most of its cholesterol, with about 20 percent coming from the things you eat. Experts warn that adults need no more than 300 milligrams of cholesterol a day in their diet, but that’s only one part of controlling our levels. The type of fat you eat has an impact on your cholesterol levels too – both good and bad. Here are a few ways you can fight cholesterol with fat.

Heart-Healthy Fats

There are good fats out there. Monounsaturated fat is a very healthy fat and can actually decrease your blood cholesterol while giving your good cholesterol a boost. Most of the fat you eat in your diet should come from this group of fats. You can find it in avocados, almonds, canola oil, natural peanut butter, cashews, olives, sesame seeds, peanuts, and macadamia nuts – just to name a few.

Polyunsaturated fats are sort of healthy. They can decrease your total cholesterol but they also lower both the bad and the good cholesterol in your blood. You should only enjoy these fats in moderation. They can be found in mayonnaise, sunflower seeds, pumpkin seeds, and corn oil.

Omega-3 fatty acids are a special group of polyunsaturated fats that are great for your heart. They’re found in fatty fish such as tuna and salmon as well as other seafood, flaxseed, soybean oil, and walnuts. It’s important to incorporate these special fats into your diet too.

Unhealthy Fats

Saturated fat is an unhealthy fat that causes an increase in your total cholesterol as well as your bad cholesterol. You should limit this type of cholesterol by getting no more than 15 to 25 grams per day. You find this type of fat in coconut oil, bacon, beef, cheese, butter, cocoa butter, pork, sour cream, whole milk, lard, cream cheese, cream, and poultry.

Trans Fat

This is the unhealthiest fat out there! It increases your bad cholesterol and total cholesterol while also working to decrease your good cholesterol. This significantly increases your risk of heart disease, so take care to avoid this type of fat at all costs. There is no amount recommended per day – so stay away from anything with partially hydrogenated oils in it, such as baked good, stick margarine, icing, fried foods, and pastries.

You can fight cholesterol with fat, you just need to know how! 

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Fort Mill, S.C.


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