A Low-Fat Diet and Health

EATING A LOW-FAT DIET

A low-fat diet may be recommended for several reasons, including moderately high cholesterol or dangerously high cholesterol levels over 240 mg/dl. The amount and type of fat in the diet will affect the cholesterol level in the body. Certain types of fat raise blood cholesterol levels and other types of fat cause a lowering of the blood cholesterol.

Dietary fats are classified in three types: saturated, monounsaturated, and polyunsaturated. The type of fat that raises the cholesterol level most dramatically is saturated tars. They are found in meats and high-fat dairy products, such as butter and whole milk. Saturated fats are easily recognized because they are always solid at room temperature Examples of saturated fats are butter, vegetable shortening, and lard.

FOODS HIGH IN SATURATED FMS

 

· Lard

· Butter

· Fatty cuts of beef,

    pork, and lamb

· Coconut oil

 Palm oil

 

 

· Cream

·Whole milk (4%)

· Hard cheeses made from cream

*Commonly used in

commercially prepared cookies, pies, and non­dairy creamers

Polyunsaturated fats, when substituted for saturated fats, will lower the cholesterol in the blood. Monounsaturated fats are found in food such as peanuts and peanut oil, olives and olive oil, and avocados. Recent research information shows evidence that monounsaturated fats are at least as effective as polyunsaturated in lowering blood cholesterol. Both of these fats are commonly found in vegetable oils and remain liquid at room temperature.

FOODS WITH HIDDEN FATS

· Marbled meats

· Coffee creamer

· Creamed, fried,

· Granola (most)

buttery. and arm

Pies, cakes, and

gratin prepared

cookies

The overall fat content of your diet should be low (less than 30% of your daily intake of calories), and it should consist largely of unsaturated fats. To replace the fat calories in your diet, increase your consumption of carbohydrates and fiber, such as whole wheat bread and pasta, vegetables, fruits, gilled or baked fish, and skinless poultry.

Some fat is easy to see, such as fat on meat and fried food & much of the fat that you eat is hidden. Examples of hidden fat foods include the following

-     100% fat: Cooking oils, vegetable shortening, lard, mayonnaise, margarine, butter

-      75% fat: Cheese, nuts, peanut butter, salad dressings, luncheon meats, bologna, Spam, hot dogs, bacon, sausage, and most steaks

-      50% fat: Chocolate, chips, pies, pastries, ice cream, cookies.

Remember that whether you are eating at home or away from home you should read food labels, eat smaller servings, and eat fewer fried foods. Fill up with vegetables, or salads (with fat-free dressing), and most importantly, be aware of the nutritional content of what you are eating.

 

Understanding Food Labels: What Does "Fat Content" Mean?

Food labels important for content in grams: if you eat 2000 calories each day, 30% or less of your daily diet should come from fat. In this example, 30% of 2000 calories is 600 calories. Each gram of fat produces 9 calories. Therefore 600 calories divided by 9 calories/gram =66 grams of fat. This should be the limit each day for a 2000-calorie diet.

There are powerful fiber supplements that can be used before meal to help absorb saturated fat from your meal and safely expel it from your body.

The combination of diet and therapeutic exercise can help you to achieve remarkable results.

For more information visit tuneup.org tuneup.org.

Mikhail Levitin MS Physical Therapist, Former Olympic Athlete, 5th degree Black Belt