Lower your cholesterol, eat less bad fat

Good fat: Unsaturated
Comes in two forms:

  1. Monounsaturated
  2. Polyunsaturated - Omega-3 and Omega-6 (also known as essential fatty acids.) A healthy diet should include about 1.5% from Omega-6 and 0.5% from Omega-3. Essential fatty acids can’t be produced in the body (except in breast milk) so it’s important to include them in your diet.

A diet with unsaturated fat can help you to avoid many serious health problems later in life. This is because it helps us produce ‘good cholesterol’ (HDL or High density Lipoproteins) which transports bad cholesterol - which clogs arteries - out of the bloodstream.

Bad fat: Saturated or Trans fat.
Both increase the production of ‘bad cholesterol’ (LDL or Low density Lipoproteins) which can increase your risk of heart disease and reduce ‘good cholesterol’ levels. Research suggests limiting the amount of saturated fat in your diet to about 10% of your daily intake.


Type of fat

Where is it found?

What does it do?

Monounsaturated (Good)

Plant oils: olive, canola and rape seed
Nuts and seeds
Lean meat
Avocado

Lowers cholesterol when it replaces saturated fats in an average daily diet.

Omega-3 (A type of polyunsaturated fat. Good and possibly better than Monounsaturated)

Tuna, salmon, mackerel
Nuts and flaxseed
Soy foods
Green leafy vegetables
Legumes
Walnuts
Breast milk
  • Linked to brain / nervous system development
  • Strengthens immune system
  • May be good for rheumatoid arthritis, pain relief, morning stiffness and inflammation.
  • Protects against heart disease
  • Lowers cholesterol

Omega-6 (A type of polyunsaturated fat. Good and maybe even better than Monounsaturated.)

Plant oils: sunflower, peanut, canola
  • Protects against heart disease
  • Lowers cholesterol

Saturated (Bad)

Meat and dairy fat
Palm oil and coconut oil
  • No known health benefits
  • Increases bad cholesterol levels

Trans fat (Bad)
.

Commercial cakes & biscuits
Crisps and energy bars
Shortening, margarine
Take-away foods
Ready-made meals Processed meats
Processed dairy products
  • No known health benefits
  • Increases bad cholesterol levels