Cholesterol Advice

Health Risks of Consuming Saturated Dietary Fat and Cholesterol

Fats by themselves are not bad for health. It is only some type of fats that should be avoided as they lead to increased levels of blood cholesterol. Saturated fats are one amongst them (others being trans-fats).

What is Saturated Dietary Fat?
The word "dietary" is redundant. All fats are dietary as they are consumed by the body from external sources rather than being made by the body. Saturated fats are those which originally come from the body of animals. These are saturated, in the sense that they have a saturated, single-bond hydrocarbon chain. This makes them take a solid form at room temperature.

Saturated Fats and Cholesterol
Research has indicated that saturated fats have a direct relationship with cholesterol. Their consumption increases the level of LDL cholesterol in the blood. Increased consumption of saturated fats can result in atherosclerosis and coronary heart disease. Further, according to controlled researches, it has been indicated that people consuming high levels of saturated fats experience negative cholesterol profile changes.

Other Damaging Effects of Saturated Fats
Apart from atherosclerosis and coronary heart disease, saturated fatty acids also pose certain other health risks. These are as follows:

* Prostrate cancer: It has been indicated by researches that Myristic and palmitic saturated fatty acids are associated with prostate cancer.
* Breast cancer: There is an indication that some types of saturated fatty acids may be responsible for breast cancer.

Recommended Fat Intake Of Saturated Fatty Acids
It has been recommended by various health care organizations in US that individuals should extract only 7 per cent of their daily calorie requirements from saturated fatty acids. Consumption levels of saturated fats higher than this can lead to negative cholesterol profile changes and can predispose individuals to coronary heart diseases.

Main Source of Saturated Fats
The main sources of saturated fats that you need to avoid include the following:

* Butter
* Cheese
* Cream
* Coconut Oil
* Eggs
* Ice-Cream
* Lard
* Palm and Palm Kernel Oil
* poultry with skin
* red meat

These foods can be replaced with things such as olive oil, canola oil, low fat or reduced fat cheese, egg whites (or some other substitute), frozen yogurt or reduced fat ice cream, skin-free poultry or fish, skimmed or 1% milk.

Would Ending Consumption of Saturated Fats Help Improve Health
For those who have been diagnosed with high levels of LDL cholesterol, minimizing consumption of saturated fats to almost zero can be beneficial to rein cholesterol levels. However, people who do not have high levels of cholesterol can continue eating saturated fats, although in regulated quantities. Also, regular exercise is recommended for both types of people.