Polyunsaturated fats are healthy fats found in vegetable foods and in fish. Chemically, polyunsaturated fats are unique, as they contain more than one double bond. Eat foods rich in polyunsaturated and monounsaturated fats. These types of fat have beneficial effects on cholesterol levels. Consult the doctor before making any changes in your diet.
Low-density lipoprotein or LDL cholesterol can be harmful. The body uses LDL cholesterol to transport cholesterol from the liver to the rest of the body. The cells use it to produce new cells and repair the damage. If you have too much LDL cholesterol in your blood, it can attach to the walls of your arteries and cause plaque buildup. This can lead to atherosclerosis, myocardial infarction or a stroke. LDL is commonly known as the "bad" cholesterol. The level of this type of cholesterol is directly related to diet. Unhealthy fats, such as trans fats and saturated fats, can increase it. If you are in good health, the doctor will check your cholesterol levels every five years. Ideally, it should be below 100 mg / dL, according to the American Heart Association.
High-density lipoprotein or HDL cholesterol is the "good" cholesterol that travels through the bloodstream. HDL roams the body, picks up excess LDL cholesterol and transports it to the liver. From there it is decomposed and discarded. This type of cholesterol protects the body from chronic diseases and can decrease the risk of heart disease. The HDL level should be above 60 mg / dL.
Effects of Polyunsaturated Fats
Polyunsaturated fats do not raise the "bad" cholesterol in the body and can help raise the level of HDL cholesterol. A type of polyunsaturated fat known as omega 3 fatty acid is especially beneficial for cholesterol levels. The Harvard School of Public Health ensures that the consumption of polyunsaturated and monounsaturated fats, instead of a large amount of carbohydrates, can lower blood pressure, improve cholesterol levels and reduce the risk of cardiovascular disease. For optimal heart health, 8 to 10% of total calories should come from polyunsaturated fats.
Polyunsaturated fats are found in vegetable oils, such as corn and olive oil, and also in nuts, sunflower seeds, pistachios and flax seeds. According to a study published in 2007 by the American University of Nutrition, the consumption of between 2 and 3 ounces (56 and 85 grams) of pistachios a day can improve cholesterol levels and reduce the risk of coronary heart disease.Fatty fish, such as salmon, herring and tuna, contain omega 3 fatty acids.
Just as polyunsaturated fats have beneficial effects on cholesterol, they also contain many calories. Each gram of fat provides 9 calories. The American Heart Association recommends limiting fat intake to 25 or 35% of total calories. Based on a 1,800-calorie diet, you should have 50 to 70 g of fat each day. Most of the fat you eat must be monounsaturated or polyunsaturated.