Fat & Cholesterol 101
Bad fats, good fats, bad cholesterol, good cholesterol—do you know the differences? Learn more about the facts about fat.
What is cholesterol?
Cholesterol is a waxy substance that's found naturally in the body and it has a role to keeping the body healthy. The body uses cholesterol to make vital substances such as vitamin D and some hormones.
Cholesterol comes from two sources: your body and your diet. Most cholesterol (about 75%) is made in the liver and other cells in your body, and the remaining 25% comes from the foods you eat. Too much saturated fat and trans fat ("bad" fats) can increase blood cholesterol, and studies show that replacing saturated fat and trans fat with polyunsaturated fats ("good" fats) can help keep cholesterol levels low and is beneficial in reducing heart disease risk.
If you have more cholesterol than your body needs, the result can be the build up of fatty deposits in your arteries, which may affect your heart health.
Good and Bad Cholesterol
There are two types of cholesterol—good and bad—and it's important to know the levels of both. High-density lipoprotein (HDL), or "good cholesterol", takes cholesterol away from your arteries to the liver to be eliminated. This means that a high level of good (HDL) cholesterol is thought to be heart healthy.
Low-density lipoprotein (LDL), or "bad cholesterol", takes cholesterol from your liver to the body tissues. If there's a high level of bad (LDL) cholesterol in the blood, it can build up in the walls of your blood vessels, causing them to narrow and increasing your risk of coronary heart disease.
What level should your cholesterol be?
When deciding your target cholesterol levels, your doctor will take into account your cardiovascular risk factors such as age, sex, blood pressure, and whether you have diabetes or smoke. According to the American Heart Association, desirable levels are:
• A total cholesterol less than 200 mg/dL
• An LDL-cholesterol less than 100 mg/dL
• An HDL-cholesterol higher than 40mg/dL for men and 50mg/dL for women
If any of your cholesterol levels are outside the "right" target level for you, your doctor will discuss lifestyle changes and may prescribe medication to keep your levels in balance.
What causes elevated cholesterol levels?
There are a number of factors that can contribute to elevated cholesterol levels, including diet and lifestyle habits as well as family history and age. Health experts agree that diets high in saturated fat and trans fat are associated with raising blood cholesterol levels, a risk factor for heart disease.
Why not cut all fat from my diet?
Fats are essential for healthy growth and development, and are needed for the absorption of fat-soluble vitamins (A, D, E and K). They also enhance the flavor of foods and provide a feeling of fullness after a meal or snack.
The 2005 U.S. Dietary Guidelines recommend keeping total fat intake between 20 to 35 percent of our total calories (between 44 and 77 g per day for a 2,000 calorie diet), with most the majority from monounsaturated fats (MUFAs) and polyunsaturated fats (PUFAs). Sources of polyunsaturated fats include vegetable oils such as soybean, corn and safflower and products made from vegetable oils--like Promise soft spreads and mayonnaise, nuts and seeds, and fatty fish. Polyunsaturated fats are also sources of the two essential fats: ALA (alpha-linolenic acid) and LA (linoleic acid). Sources of monounsaturated fats include vegetable oils such as canola, olive and peanut, avocados and nuts and seeds.
On the other hand, health experts recommend limiting your intake of saturated and trans fats to reduce the risk of heart disease.
What is saturated fat? And how does it affect my cholesterol?
Saturated fat is found primarily in animal products, such as butter, lard and whole or reduced-fat milk and dairy products; meats such as beef, lamb, pork and poultry with skin; and in tropical oils (palm, palm kernel and coconut oils). Saturated fat raises LDL ("bad") blood cholesterol levels, which can increase risk of heart disease.
What are trans fats? What do they do to my cholesterol?
Trans fat is found naturally at low levels in meat and dairy products. It is also created when liquid vegetable oil is turned into a solid fat at room temperature through a process called hydrogenation. Also known as "artificial" trans fat, partially hydrogenated vegetable oil is often used in baked goods such as pastries, cookies and donuts; fried foods; and snack foods such as crackers to extend their shelf life.
Trans fat raises LDL ("bad") cholesterol and may lower HDL ("good") cholesterol, which can increase risk of heart disease.
What is the role unsaturated fats in heart health?
Unsaturated fats are found primarily in plant foods, and when consumed in moderation, can help maintain good heart health. Monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs) are the two types of unsaturated fats. Studies suggest that replacing saturated fats with polyunsaturated fats—such replacing butter with Promise soft spread made from nutritious plant oils including soybean and canola—is beneficial in preventing heart disease risk.