The good cholesterol is necessary to manufacture hormones, cell membranes and Vitamin D. Low-density lipoproteins commonly known as LDL, are the bad cholesterol. LDL thickens the blood, clogs the arteries, raises the blood pressure, and increases the risk of heart attack and circulation problems.
High-density lipoproteins, commonly known as HDL, are the good cholesterol. The good cholesterol prevents the functions of the bad cholesterol. It prevents the thickening of the blood, the clogging of the arteries, and the elevation of the blood pressure.
Definition of Fats
There are different kinds of fats and essential fatty acids; Saturated Fatty Acids (SFAs), Monounsaturated Fats (MUFAs), Polyunsaturated Fats (PUFAs), Omega 3 Fatty Acids, and Omega 6 Fatty Acids. All fats and oils are a mixture of fatty acids, each one has some from each category, but the classification of a certain fat or oil is determined by the category of the highest portion. For example the highest portion of fat in pork is saturated; therefore it is classified as saturated fat.
Fats that Increase Bad Cholesterol
Saturated fats: increase the bad cholesterol (LDL) and the risk of diseases. Saturated fats are all animal fats such as beef, pork, bacon, sausage, cold cuts, hot dogs; poultry and marbling meats; ice cream, palm and coconut oils; hydrogenated oils such as: margarine, creamy products, peanut butter, non-dairy toppings and vegetable shortening. Coconut oil is a multi-purpose plant saturated fat with many nutritional, preventative and healing properties.
Hydrogenated fats, also known as trans-fats, are three times more dangerous than saturated fats, because they increase the bad cholesterol and decrease the good cholesterol. Hydrogenated fats are hidden in many processed products such as cakes, biscuits, cookies, cereals, rolls, candies, breads and fast foods.
Fats that Decrease Bad Cholesterol
The good cholesterol should always dominate the bad; therefore it is imperative to consume the good cholesterol fats.
Mono-unsaturated fat: increases the good cholesterol (HDL) and decreases the bad cholesterol (LDL) and the risk of diseases. This fat is found in avocado, canola oil, olive oil, peanut oil, walnuts, almonds, pumpkin seeds, pistachios, cashews and macadamia nuts. Mono-unsaturated also supplies fats that are needed by the body for energy and are rich in omega-3s.
Another wonderful benefit of mono-unsaturated fatty acids is that they are more resistant to oxidation, while most poly-unsaturated fatty acids oxidize quickly when exposed to heat or air. When fatty acids oxidize, they begin to turn rancid.
Omega 3 Fatty Acid: increases the good cholesterol (HDL), decreases the bad cholesterol (LDL), triglycerides and reduces the formation of blood clots; the risk of stroke and heart attack. It is also good for overall cardiovascular health, skin health, immune support, mental disorders, depression, ADD, ADHD, inflammation and joint health.This fat is found in all fish especially cold water fish such as salmon, mackerel, herring, sardines, tuna, bass, cod fish, blue fish. It is also found in canola oil, cod liver oil, chia seeds, flaxseed oil, soybean oil, pumpkin seeds and dark leafy greens.
Polyunsaturated fat: decreases total cholesterol both HDL and LDL.This fat is found in corn oil, cottonseed oil, flaxseed oil, grape seed oil, safflower oil, sunflower oil and seeds, sesame oil and seeds, pecan, soybean oil. These fatty acids oxidize quickly when exposed to heat and air. Grape seed oil can be heated up to 485 degrees before damage occurs. This makes grape seed oil the best for cooking from this group.
References: Raymond Peat PhD, Oils in Context. The Health Benefits of Coconut Oil
Mary G. Enig PhD, Journal of Nutrition 2003
Lavon J. Dunne, Nutrition Almanac – Fifth Edition
Kathleen Beisel - Kathleen Beisel is a talented and flexible professional finance analyst and writer. She was employed as a budget finance analyst with ...
Join the Conversation