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Basic Components of Food
If you are trying to make heart-healthy changes to your lifestyle
and diet, it is helpful to know some basics about nutrition
starting with the components of food.
Types of fats:
Fatty acids are the basic chemical units in fat. They may be
saturated, polyunsaturated, monounsaturated, or trans fats.
These fatty acids differ in their chemical compositions and
structures, and in the way in which they affect your blood cholesterol
levels, according to the following:
- saturated fats:
- is used by the liver to manufacture cholesterol
- is considered the most dangerous kind of fat because it has been shown to raise blood cholesterol levels, particularly the LDL
- should comprise no more than 10 percent of your daily calorie intake
- examples include: meats, butter, cocoa butter, coconut, and palm oils
- polyunsaturated fats:
- do not appear to raise blood cholesterol levels
- examples include: safflower, sunflower, corn, vegetable oils, margarines, and soybean oils
- monounsaturated fats:
- do not seem to have any affect on blood cholesterol
- examples include olive and canola oils
- trans fats:
by-products of hydrogenation, a chemical process used to change liquid unsaturated fat to a more solid fat. Structurally similar to saturated fat, trans fatty acids may have a great impact on raising total and LDL cholesterol levels.
- examples include stick margarine and fats found in commercially prepared cakes, cookies, and snack foods
Total fat intake should be no more than 30 percent of your
daily calorie intake.
| Facts about calories: |
You need enough calories to maintain
your energy level, but do not want to take in more than
you can burn off. This is called an energy balance.
- If you take in more calories than youburn, you gain weight.
- If you take in fewer calories than you burn, you lose weight.
- If you balance the two, you maintain your weight.
Even when you are dieting, however, calories should
not be cut back so much that your energy needs are not
met. The number of calories you need depends primarily
on age, gender and activity level. |
| Facts about dietary cholesterol:
... remember:
“cholesterol-free”
does not mean “fat-free.” |
| Dietary cholesterol is a fat-like
substance found in all foods of animal origin: egg yolks,
meat, poultry, fish, milk and milk products. Because
our bodies make cholesterol from fat, it is not required
in our diets. However, because most people eat foods
that contain cholesterol, it's important to avoid excessive
amounts. The amount of cholesterol you consume can affect
your blood cholesterol levels. |
| Facts about fats: All
fats contain about the same number of calories
teaspoon for teaspoon. There is no
low-fat fat. |
| Fat is the most concentrated source of
calories, supplying more than twice as many calories per
gram as either carbohydrates or proteins. Most people
tend to get far too much fat in their diets, which contributes
to health problems such as obesity, high blood cholesterol,
and heart disease. While coconut and palm oils contain
no cholesterol, they are high in saturated fat and should
be avoided. |
| Facts about fiber: |
Fiber is the indigestible
portion of food. Fiber keeps bowels regular and potentially
reduces the risk of colon cancer. There are two types
of fiber: soluble and insoluble.
- soluble fiber - found in such foods as oat bran and dried beans, can lower blood cholesterol in some people.
- insoluble fiber - found in foods such as wheat bran, has many benefits. While this type of fiber has not been found to lower cholesterol, it is useful in weight control because it creates a feeling of fullness.
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| Facts about sodium:
Although salt is the
major contributor of sodium in our diets, contrary to
popular belief, sodium and salt are not the same. A
teaspoon of table salt contains 2,300 milligrams of
sodium.
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| Sodium is a mineral needed
to maintain body fluids and proper nerve function. It
occurs naturally in some foods, but most of the sodium
in our diets comes from seasonings and ingredients we
add to foods. Although sodium is essential, most of us
consume more than we need. In some people, too much sodium
in the diet can cause the blood pressure to rise, putting
us at risk for heart disease or stroke. |
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