Types of fatty acids and their effects on cholesterol.

  

Date Posted: 9/7/2011 9:23:50 AM

Posted By: Wishstar  Membership Level: Gold  Total Points: 7507

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1. Saturated fatty acids:

These are found in milk, egg yolk, and meat and its derivatives. They increase cholesterol production in the body.

2. Unsaturated fatty acids:

- Monounsaturated such as oleic acid found in olive oil. They reduce harmful cholesterol(LDL) and increase the beneficial cholesterol(HDL), which protects against arteriosclerosis (which begins with cholesterol deposits in the inner lining of arteries)

- Polyunsaturated: These are found primarily in seed oils. They reduce harmful cholesterol. Omega-3 fatty acids are a special type of polyunsaturated fatty acid present specifically in fatty fish.

3. Trans fatty acids:

These are unsaturated fatty acids altered by heat or industrial processes. They are formed when frying with vegetable oils or when they are processed industrially by heating and hydrogenation to produce semisolid fats such as margarine.

Trans fatty acids are harmful in that they increase harmful cholesterol, reduce beneficial cholesterol, foster arteriosclerosis, and increase the risk of coronary heart disease. However, their effect is not as injurious as the saturated fat in milk, cheese, egg yolk, meat, and sausage.

By substituting each of these foods with the right ones, it is possible to reduce cholestrol level.

1. Red meat, shellfish, sausages can be substituted by fish or skinless poultry or even more better substitutions would be legumes, meat analogs, and other alternatives of meat.

2. Butter or bacon can be subsituted by margarine. A more better alternative would be virgin olive oil or seed oils.

3. Whole milk may be substituted by nonfat milk or a more better substitution of soy or almond milk.

4. Cured cheese can be substituted by low-fat cottage cheese or better yet, tofu and avocado.

5. Industrial pastries and sweet rolls can be substituted by whole-grain baked goods.

6. Sweets and chocolates can be substituted by dried fruit, honey or molasses.

The more substitutions are made, the greater the reduction of cholesterol.

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