A diet rich in saturated fat results in increased production of cholesterol in the body. Therefore, with reduced fat in the diet can maintain total blood cholesterol levels in some normal limits.
May be saturated and unsaturated fats. To reduce the total blood cholesterol is necessary to limit saturated fat intake.
Saturated fats are found mainly in meat and milk that has not undergone a process of degreasing. Saturated fats are found mostly in animal foods: meat, egg yolk, fatty dairy products like butter, cream cheese, etc..
Avoid: red meat, offal (liver, brain, kidney), meat, eggs (up to 2 eggs per week), mayonnaise, cream, refined sweets.
Buy fat-free dairy or low fat content instead of normal fat. Consuming this you will find that they not only reduce any risk of heart disease but are also "friendly" to your waist.
Unsaturated fats (mono-unsaturated and poly-unsaturated) are found primarily in plants and lead to a lesser extent to increase total cholesterol. There is experimental evidence that monounsaturated fats (olive oil) even help lower blood cholesterol. There are a number of vegetable fats should be avoided, with a behavior similar to that of saturated fats: olive, coconut and cocoa butter (which you find in chocolate).
If you check food labels can often read the term hydrogenated vegetable fats. Hydrogenation is a chemical process by which vegetable oils are solidified at room temperature and are therefore saturated. These fats are hydrogenated to produce margarines and snacks.
The conclusion: It is necessary to follow a food low in cholesterol and programs to achieve the following objectives:
- Lower saturated fat diet;
- Lower cholesterol levels;
- Limit sodium in the diet;
- Increasing the amount of fiber and complex carbohydrates;
- Decrease daily caloric intake, if necessary to reach a healthy body weight.
In practical terms, it is imperative a change in lifestyle, with emphasis on nutrition.