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Monounsaturated fats and cholesterol,recipes to lose weight in two weeks,how to cook pork spare ribs in the oven - For Outdoors

LDL (bad cholesterol): Low density lipoproteins carry cholesterol from the liver to the rest of the body.
HDL (good cholesterol): High density lipoproteins scavenge cholesterol present in the bloodstream, in LDL and on artery walls and ferry it back to the liver for disposal.
It is therefore important to focus on the types of fat being consumed in a diet (mono, poly, trans or saturated fats), rather than the overall levels of fat being consumed. The types of fat in the diet determine the amount of total, HDL, and LDL cholesterol in the bloodstream. Monounsaturated fats, are found in high concentrations in vegetable oils (olive, peanut ,canola oils), seeds (pumpkin, sesame), nuts (almonds, hazelnuts, pecans) and avocados. The primary source of trans fats is through partially hydrogenated vegetable oils – made by heating vegetable oil in the presence of hydrogen gas, causing the oil to become solid, more stable and less likely to spoil.
Animal products (red meat, poultry and dairy products) are the prime sources of saturated fats (with the exception of a few vegetable oils and junk foods). Recommendations to reduce or limit dietary intake of saturated fats are made by Health Canada, the US Department of Health and Human Services, the UK Food Standards Agency, the Australian Department of Health and Aging, the Singapore Government Health Promotion Board, the Indian Government Citizens Health Portal, the New Zealand Ministry of Health, the Food and Drugs Board Ghana, the Republic of Guyana Ministry of Health, and Hong Kong's Centre for Food Safety. Nissa has a masters degree in chemistry and has taught high school science and college level chemistry.
Monounsaturated fats are also referred to as good fats because they help raise good cholesterol and decrease bad cholesterol.
Polyunsaturated fats are usually found in sources like plant-based foods and oils, as well as fatty fish like salmon and trout.
Polyunsaturated fats, just like monounsaturated fats, help improve blood cholesterol levels that can help decrease the risk of heart disease.
Omega-6 fats have a carbon-carbon double bond at the sixth carbon atom from the end of the carbon chain. Lesson SummaryUnsaturated fats are the type of fat with one or more carbon-carbon double bonds within their chains.
Most people don’t even think about whether or not they have good cholesterol levels, at least until they start reaching an age when heart problems become a significant worry. If you are young, healthy, and in good physical shape, you should have no problems with your cholesterol levels.
However, if you are slightly overweight, have a very sedentary lifestyle with little exercise, or are worried about having heart problems, you would do well to try and maintain healthy cholesterol levels by making a few simple changes to your lifestyle. There are many things that you can do to prevent high cholesterol levels, and most of them are actually quite easy to do.
However, getting into the habit of making healthy choices and finding natural cholesterol lowering methods may be difficult at first. It can be difficult to make the transition from an unhealthy lifestyle to one that is healthier and more likely to lower cholesterol naturally, but it will be well worth it.
Most people think of fat as being the one responsible for causing high cholesterol, and the truth is that there are fats that are to blame. However, these are the saturated fats that are found in animal products, foods that are made with lots of butter, and artificial foods.
However, don’t forget that there are good fats, such as the unsaturated fats that you can find in certain plants and nuts. The sugar and fat that cause cholesterol are the ones that are unnatural, but raw foods are all 100% natural.
However, the real reason to eat raw foods is the secret ingredient that makes them the best offense against cholesterol problems: fiber. Fiber is the stuff that greases your digestive tract and helps everything to slide out like it was going on a Slip-N-Slide. It heads over to the part of the body where toxins are stored to soak them up, and it collects all the cholesterol particle it runs into. Once the sponge is full, it heads out the digestive system and goes down the drain – leaving your body with less cholesterol than before. TIP: If you do have problems with too high cholesterol levels, even when you eat healthy food, you should take two table spoon full of psyllium seed coats every morning and evening, that can work wonders to help you lower your cholesterol. Omega 3 is a fatty acid that is found in fish, as well as in flax seeds and a few other foods. The main benefit of Omega 3 is that it helps to lower your levels of triglycerides, and it is a natural fatty acid that your body needs. Clots stop the blood from flowing around the body, and they can cause heart attacks if they aren’t dealt with.
The Omega 3 also helps to prevent the plaque from forming on the walls of your arteries, and it can help to strengthen the muscles in your heart and keep it working like a pro. The best fish for Omega 3 are salmon, tuna, and sardines – all part of the bluefish family. If you are one of the many people in the world that have a few extra pounds where there should be none, you may find that you are at risk of high cholesterol problems. When you are overweight, your body is unable to process food as fast as it once did, as the excess fat and cholesterol basically slow down your entire body. If you want to avoid problems with cholesterol, it is very highly recommended that you keep a healthy weight. Shedding unwanted pounds will help to speed up your metabolism and get your body working faster, but it will also burn up all the junk floating around your body.


If you are, watch out for what you eat, and populate your menu with dishes that are healthy. However, while all those foods really do taste awesome, the truth is that they will cause your cholesterol levels to go through the roof.
In order to protect your body against cholesterol, you have to be sure that you cook with the right ingredients. This means that deep frying food is totally out of the question, tossing in that extra pat of butter just isn’t wise, and adding bacon to that salad is the worst thing you can do.
The wrong ingredients mean anything that will add to your cholesterol, but the right ingredients mean anything that will reduce the levels of cholesterol in your body. This means starting to cook with more whole grains rather than refined ones, using fruits to replace refined sugar, and changing out unhealthy fats for healthy ones.
Cooking with the healthy, whole, and raw ingredients will be your secret to curing your high cholesterol levels and getting them back to good cholesterol levels. While the food may not be as tasty in your opinion, you may find that you get hooked on good cooking and will actually start enjoying the healthy stuff much more.
By eating right, doing lots of exercise, and having a healthy lifestyle, you can ensure that you have many more birthdays. How you live is up to you, so make the right choice that will help you to live a long and happy life. Go to the top of this page about good cholesterol levels, or go to the main page about cholesterol.
Rich, creamy and flavorful, avocados are a versatile fruit that add heft and health to many dishes. Fresh avocados contain lycopene and beta-carotene, which are important carotenoid antioxidants.
Avocados may help not only lower bad cholesterol, they may also increase levels of good cholesterol. The vitamin C and vitamin E in avocados help keep skin nourished and glowing, according to the Linus Pauling Institute at Oregon State University. Avocados, native to Central and South America, have been cultivated in these regions since 8000 B.C.
The major commercial producers of avocados are the United States, Mexico, the Dominican Republic, Brazil and Colombia. The avocado is colloquially known as the alligator pear because of its shape and the leatherlike appearance of its skin. There are dozens of varieties of avocados, including the Hass, Fuerto, Zutano and Bacon varieties. An avocado is ripe and ready to eat when it is slightly soft, but it should not have dark sunken spots or cracks. While bad fats (saturated & trans fats) lead to an increase in bad cholesterol levels (LDL) that clog our arteries, good fats (unsaturated fats) increase good cholesterol levels (HDL) that help dispose of excess cholesterol in the blood. This chemistry is solved by the body packaging fat & cholesterol into tiny, protein-covered particles called lipoproteins, which can mix easily with blood and flow with it.
HDL cholesterol can be looked at as the garbage-truck of the bloodstream, collecting and getting rid of excess cholesterol. Often, people opting for a low-fat diet, end up cutting back on fats that are good for the heart, along with the harmful fats. Unsaturated fats are liquids at room temperatures, and are predominantly founds in foods from plants (such as vegetable oils, nuts and seeds).
Polyunsaturated fats are found in high concentrations in vegetable oils (sunflower, corn, soybean, flaxseeds), flax seeds, walnuts and fish. Higher levels of LDL and triglycerides in the blood is one of the leading causes of heart diseases, cancers and diabetes. Meat (both red meats & poultry) and Dairy products (milk, cheese, yogurts) are amongst the highest sources of saturated fats.
These properties are highly appealing to the processed food industry, leading to most fried snacks & fried restaurant foods, being leading sources of trans fats.
By replacing animal products for plant based foods, saturated fats are replaced by unsaturated fats, with significant positive implications towards prevention of heart diseases, cancer and diabetes. It is essential to our health because it helps our body to function properly and efficiently.
Unsaturated fats are the 'good' type of fat because, when taken in moderation, they can help keep our cholesterol levels under control. Some common examples of good sources of monounsaturated fats include vegetable oils such as olive oil, nuts, and seeds, such as pumpkin seeds and sunflower seeds. They are typically liquid at room temperature, and they are also liquid below room temperature or when placed inside the refrigerator. Some common examples of good sources of polyunsaturated fats are sunflower oil, sesame oil, nuts, like walnuts and pecans, and tofu. They are commonly found in foods such as acai berry, cashews, canola oil, pine nuts and eggs. The health benefits of unsaturated fats include improving blood cholesterol to reduce risk of heart disease, as well as reducing the risk of cancer. These saturated fats are the wrong kind of fat, which is why you should avoid eating meats that have been processed or have a lot of fat on them if you want to control your cholesterol.


In fact, without lots of Omega 3, your body is just going to stop working as well as it did and you may find yourself with all kinds of problems. It will be a lot of work, but it will be totally worth it to lose weight and restore healthy cholesterol levels. While avocados have a high fat content, they are also packed with nutrients and are a great way to add healthy fat to your diet. Flores said that they are a good source of pantothenic acid (vitamin B5), vitamin K and fiber, which aids digestion and helps maintain regularity. Avocados contain a significant amount of folic acid, which is essential to preventing birth defects like spina bifida and neural tube defects. Avocado and B12 cream may be useful in treating psoriasis, according to the University of Maryland Medical Center. The average California Hass avocado weighs about 6 ounces (170 grams) and has a pebbled, dark green or black skin. An avocado with a slight neck, rather than a rounded top, was probably tree-ripened and will have better flavor.
Fat plays an important part of cell membranes, helping govern what gets into cells and what comes out. When there is too much LDL cholesterol in the blood, these particles form deposits in the walls of our arteries.
However, what really matters is the type of fat (not so much quantity) consumed and the total calories in the diet. Replacing animal products for plant based foods in our diet, helps raise levels of good fats at the expense of bad fats, helping combat heart diseases, cancer and diabetes.
Omega – 3, is an important type of polysaturated fat, that cannot be made in the body and therefore needs to be consumed through external sources. While most plant based products have little or no saturated fats, certain vegetable oils (coconut, cottonseed, palm kernel) and prepared foods have high levels of saturated fats.
In this lesson, we will discuss unsaturated fats, and their different sources and examples. A very high daily intake of unsaturated fats is harmful for our health and can lead to weight gain and health problems.
The blood inside your body gets heated to a boil when you do exercise, and it burns all the junk floating around inside. Avocados also improved cholesterol for people who already had good lipid levels, but were shown to be especially effective in those with mild cholesterol problems. In comparison to other fruits, the low carb and sugar levels in avocados also help maintain blood sugar. The body uses cholesterol as the starting point to make estrogen, testosterone, vitamin D, and other vital compounds. Such deposits, called plaque, narrow arteries and limit blood flow, eventually leading to a heart attack or a stroke.
Bad fats (primarily trans and saturated fats) are bad for health – as they lead to a buildup of harmful LDL (low density lipoproteins) and triglycerides in the body.
Due to other health issues relating to fish, the best sources of omega-3 oils include seeds (chia seeds, flax seeds), vegetable oils (flaxseed, canola, soybean) and walnuts. Consuming foods high in monounsaturated fat content can also help increase the amount of our vitamin E intake and lessen the risk of breast and colon cancer. Avocados can help in this way because of their high amount of the beta-sitosterol compound, which is associated with lowering cholesterol. Fats are also biologically active molecules that can influence how muscles respond to insulin's "open up for sugar" signal; different types of fats can also fire up or cool down inflammation. However, good fats (primarily mono and poly saturated fats) are good for health – as they lead to a buildup of healthy HDL (high density lipoproteins) in the body. Omega-3 fats have a carbon-carbon double bond at the third carbon atom from the end of the carbon chain.
Monounsaturated fats only have one double bond in its fatty acid chain and polyunsaturated fat have more than one double bond in its fatty acid chain. Using your thumb and index finger, grip the edge of the skin on each quarter and peel it off, the same way you do with a banana skin.
If you look at the picture below, it shows the content of monounsaturated fat and polyunsaturated fat on the food label. They are commonly found in foods such as black beans, flax seeds, soybean oil, tofu, and kidney beans.
In the next sections, we will describe the structure and sources of these two types of unsaturated fats. Omega-3 fats have their first double bond on the fatty acid chain on the third carbon from the end of the fatty acid chain. Other sources include olive oil, pumpkin seeds, and different types of nuts, as shown in the picture below. Omega-6 fats have their first double bond on the fatty acid chain on the sixth carbon from the end of the fatty acid chain.



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Comments to “Monounsaturated fats and cholesterol”

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