The Importance of Dietary Fat and Cholesterol:
A Guide for Teens
What is cholesterol?
Cholesterol is a fatlike substance that is found in certain foods and is also made by your body. Your body needs cholesterol to make hormones, vitamin D (which is important for healthy bones), and bile (which helps your body use dietary fat). There are two main types of cholesterol:
Dietary cholesterol comes from the foods that you eat. It is only found in foods that come from animals like eggs, meat, fish, dairy products, and butter.
Blood cholesterol is the cholesterol that is found in your blood. HDL cholesterol is the "healthy" kind of cholesterol found in blood, because people with high HDL levels are at lower risk for heart disease. LDL cholesterol is the "bad" cholesterol found in blood, because people with high levels of LDL may be more at risk for heart disease.
Many different things, such as the types of dietary fat you eat and how much physical activity you get, may affect your blood cholesterol. Aerobic exercise (which keeps your heart strong) is helpful for keeping your cholesterol levels in a healthy range. Try fun aerobic activities such as bike riding, walking, jogging, playing soccer, or taking dance classes. Weight, exercise, and family history may affect your blood cholesterol level just as much or even more than the foods you eat (that are high in cholesterol). In addition, genetics play a big role. If your mother or father has high cholesterol, you may too.
What is dietary fat?
Dietary fat, the kind of fat you get from food, is important for your health and the normal growth and development of your body. Dietary fat has many different functions in your body, which include:
What are the different types of dietary fat?
The four main types of fat found in food are monounsaturated fat, polyunsaturated fat, saturated fat, and trans fat. Most foods have a different balance of these types of fats, but are usually classified by the type of fat they are highest in.
Monounsaturated fat is considered the most "heart healthy" type of fat. Monounsaturated fats decrease LDL ("bad") cholesterol and increase HDL ("healthy") cholesterol.
Good sources of monounsaturated fat include:
| Avocados | Olive Oil |
| Almonds | Peanut butter |
| Canola Oil | Peanut Oil |
| Cashews | Sunflower Oil |
| Hazelnuts |
Nutrition Tip: Try to increase your intake of monounsaturated fat. |
Polyunsaturated fat is also a "heart healthy" type of fat. There are two essential fatty acids (linolenic and linoleic) that your body uses to make chemicals that control blood pressure, blood clotting, and your immune system response. Linolenic fatty acids are also called Omega-3 fats, and they are known to have many health benefits.
Good sources of polyunsaturated fat include:
| Canola Oil | Sardines |
| Corn Oil | Sesame Seeds |
| Cottonseed Oil | Soybeans |
| Flaxseeds | Soybean Oil |
| Herring | Sunflower Oil |
| Mackerel | Tuna |
| Pine Nuts | Trout |
| Pumpkin Seeds | Walnuts |
| Salmon |
Good sources of Omega-3 fats include:
| Canola Oil | Legumes |
| Fish | Mackerel |
| Flaxseeds | Nuts (such as walnuts) |
| Flaxseed oil | Sardines |
| Green, leafy vegetables | Soy based foods (soybean, soy nuts) |
| Halibut | Tofu |
| Lake Trout | Tuna |
Nutrition Tip: Try to increase your intake of Omega-3 fats. |
Saturated fat is also called "animal fat" because it is found in foods that originally come from animals. Saturated fats are known to increase LDL ("bad") cholesterol.
| Sources of saturated fat: | Try these healthier options: |
| Butter | Margarine (look for 0 grams of trans fat on the nutrition facts label) |
| Cheese | Low fat or reduced fat cheese |
| Coconut | Nuts |
| Coconut Oil | Canola oil |
| Cream | Low fat milk or fat free creamer |
| Eggs | Egg substitute |
| Ice Cream | Frozen yogurt or reduced fat ice cream |
| Lard | Oil or all-vegetable shortening (look for 0 grams of trans fat on the nutrition facts label) |
| Palm or Palm Kernal Oil | Canola oil |
| Poultry Skin | Poultry without the skin |
| Red Meat | White meat poultry or fish |
| Whole Milk | Skim or 1% Milk |
Nutrition Tip: Try to decrease your intake of saturated fat. |
Trans fat is formed when liquid oils are made into solid fats. Trans fats are artificially produced by food manufacturers. They were originally thought to be the healthier option to replace saturated fats. However, recent medical findings have discovered that trans fats are not healthier. Trans fats increase LDL ("bad") cholesterol and decrease HDL ("healthy") cholesterol.
Sources of trans dietary fat include:
| Cookies | Muffins |
| Crackers | Donuts |
| Fried Foods | Fast Food |
| Shortening | Margarine (where the nutrition label does not say 0 grams of trans fat) |
Nutrition Tip: Try to decrease or eliminate your intake of trans fat. |
How much fat should I eat?
About 30% of the energy we eat in the form of food and fluids should come from fat. It is a good idea to balance your meals with carbohydrates, protein, and healthy fat. A nutritionist can help you learn to balance your fat intake.
More Nutrition Tips!
Remember: All fats may be included as a part of healthy eating. It’s the type of fat that you eat more or less of that matters. |
Updated 10/31/2005
Related Information:
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