Cholesterol and Fat for Weight Loss

I will write here about cholesterol, fat, and food in more detail based on the description from Harvard School of Public Health. Human body uses particles called lipoproteins to pack fat and cholesterol because fat and cholesterol can't dissolve in blood. The particles carrying fats and cholesterol can move in the blood. There are three important lipoproteins, called low-density-lipoproteins (LDL), high-density-lipoproteins (HDL), and triglycerides (TG). LDL carry cholesterol from the live to the rest of the body. Cells of the body catch the particles and use the fat and cholesterol. When there are excessive LDL in the blood, the particles attach to the wall of the arteries, and make deposits. They narrow arteries and decease blood flow. When they break and then block the arteries, they can cause a heart attack or stroke. That's why LDL cholesterol is called bad cholesterol. HDL collect cholesterol from blood, LDL, the walls of arteries and then carry it back to the live to throw it out. That's why HDL cholesterol is called good cholesterol. TG carry the fat you eat to cells for good health use. However, excessive TG cause the body unhealthy. The desirable values are as follows: Total cholesterol <200 mg/dL. LDL <100 mg/dL. HDL >40 mg/dL. TG <150 mg/dL. However, the normal levels are different if you have risk factors. Check the section of "Cholesterol Levels" in my site for the details.

Unsaturated fats are called good fats because they can improve blood cholesterol levels. There are two types of unsaturated fats (mono-unsaturated fats and poly-unsaturated fats). Mono-unsaturated fats are in high concentrations in canola, peanut, and olive oils; nuts like almonds, hazelnuts, and pecans; and seeds like pumpkin and sesame seeds. Poly-unsaturated fats are in high concentrations in sunflower, corn, soybean, and flaxseed oils; walnuts; flax seeds; and fish. Omega-3 is important poly-unsaturated fat the body can't produce. It needs to come from food. Good source of omega-3 is fish, chia seeds (sold as Salvia), flax seeds, walnuts, and oils from flaxseed, canola, and soybean. The targets are 10 to 25 percent of calories from mono-unsaturated fats and 8 to 10 percent of calories from poly-unsaturated fats. But not easy to calculate. So I eat healthy frozen food including unsaturated fats. In addition to it, I eat soy milk, avocado, fish oil, salmon, almond, and olives.

Saturated fats are called bad fats and trans fats are called very bad or worst fats. We can produce enough saturated fats without eating. Saturated fats are found in high concentration in meat, seafood, and whole-milk dairy products (cheese, milk, and iced cream), coconut, oils from coconut, palm kernel. They increase LDL and raise HDL. Not very bad. But unsaturated fats are more preferable than saturated fats. Avoid red meat and daily fats which are main source of saturated fats. Seafood has more unsaturated fats than saturated ones. Don't worry to eat seafood.

Trans fats are products of liquid vegetable oils heated in the presence of hydrogen gas (hydrogenation). Partially hydrogenated oils are mainly used in baked foods, margarine, snack foods, fried fast food, and restaurants because they are inexpensive, stable, and easy to use. They increase LDL and decrease HDL. They are worse than saturated fats. Every extra two percent of calories from trans fats (medium size order of fast food French fries) increase the risk of heart attack by 23 percent. Don't eat fried fast food. Cook homemade French fries using fresh unsaturated oil instead.