54 lines
2.0 KiB
Plaintext
54 lines
2.0 KiB
Plaintext
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BLOODCHOLESTEROLFATDIETHEARTCALORIESNUTRITION
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HOW TO LOWER YOUR BLOOD CHOLESTEROL - U.S.D.A. Bulletin
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HOW TO LOWER YOUR BLOOD CHOLESTEROL
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The food tables and data methods based on "EATER'S CHOICE: PATIENT
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GUIDE" are the guidelines of the American Heart Association.
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The key to the plan is controlling your intake of the nutrient that
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most affects blood cholesterol levels - saturated fat.
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Saturated Fat:
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Fats contain a mixture of fatty acids - saturated, monosaturated, and
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polyunsaturated. Animal fats contain a greater proportion of saturated
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fatty acids, which raise blood cholesterol levels; vegetable oils usually
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contain a greater proportion of polyunsaturated fatty acids, which lower
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blood cholesterol levels. The more saturated the fat, the more solid it is
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at room temperature. Examples of saturated fat include beef fat, butter,
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lard, shortening, coconut oil, and chocolate.
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Figuring your Daily Allowance of Saturated Fat:
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The Heart Association recommends that no more than 10% of your total
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calories come from saturated fat.
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Translating Your Saturated Fat Quota Into Foods:
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Keep track of the foods you eat during the day, along
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with their saturated fat calories. Limit your saturated fat intake to the
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10% level calculated.
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You may want to begin by determining which foods your saturated fat
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calories are coming from. You can then decide which foods to cut back on or
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eliminate to lower your saturated fat intake. Food tables will also
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help you choose foods low in saturated fat to substitute for foods high in
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saturated fat.
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Controlling Dietary Cholesterol and Other Fats:
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Dietary cholesterol can be controlled by simply eliminating the few high
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cholesterol foods ( egg yolks, organ meats, sardines, and shrimp).
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Substituting polyunsaturated margarines and oils for butter and shortening
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will give you adequate polyunsaturated fat.
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Sources:
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United States Department of Agriculture, "Nutritive Value of Foods", Home and
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Garden Bulletin Number 72, Revised 1981.
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United States Department of Agriculture, Handbook No. 8, Revised Sections
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8-1 thru 8-12.
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