Cardio-protective Diet for You - NDR-UK
Cardio-protective Diet for You - NDR-UK
Cardio-protective Diet for You - NDR-UK
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Saturated fat<br />
How to reduce these<br />
reduce the amount of pastry used.<br />
• Only have these foods occasionally.<br />
• Trans fats<br />
Trans fat is the most harmful type of fat <strong>for</strong> your heart because it lowers HDL cholesterol<br />
and increases LDL cholesterol.<br />
Trans fat are mainly found in processed foods such as cakes, pastries, biscuits, crackers and<br />
very hard margarines. Very small amounts of trans fat occurs naturally in meat and dairy<br />
products but most comes from processed vegetable oils. Food manufacturers are trying to<br />
change the way they process foods to eliminate these. For example, many major vegetable<br />
oil-based spreads are now trans fat-free.<br />
Limiting the amount of processed high-fat foods in your diet will reduce your trans fat<br />
intake.<br />
• Unsaturated Fat<br />
There are two types of unsaturated fat in the diet. Both are healthier than saturated fat.<br />
Monounsaturated fat<br />
These are the best type of fat as they help to lower LDL cholesterol and leave HDL<br />
cholesterol levels as they are. Typically monounsaturated fats are found in plant-based<br />
foods such as nuts and seeds.<br />
Polyunsaturated fat<br />
These are also a god type of fat, though not quite as good as monounsaturates. They<br />
help to lower LDL cholesterol but may also lower HDL cholesterol. They are found in<br />
similar sorts of foods as monounsaturates and will often both occur in some foods.<br />
Sources of Unsaturated fats<br />
Monounsaturated fats <br />
Olive oil and olive oil based spreads<br />
Rapeseed oil (commonly found in<br />
vegetable oil)<br />
Peanut or ground nut oil<br />
Almonds<br />
Sesame oil<br />
Cashews<br />
Peanuts<br />
Pistachio<br />
Hazelnuts<br />
Avocado<br />
Polyunsaturated fats <br />
Sunflower oil and sunflower spreads<br />
Corn oil and corn oil spreads<br />
Soybean and soybean spreads<br />
Safflower oil<br />
Walnuts<br />
Pine nuts<br />
Sesame seeds<br />
Remember:<br />
- All fat (unsaturated and saturated) has the same amount of calories.<br />
- Replacing saturated fats with unsaturated fats can help to improve your cholesterol<br />
levels.<br />
120404Heart Health <strong>for</strong> HIV DRAFT<br />
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