“7 Ways to Optimize Your Cholesterol”
Watch the “7 Ways to Optimize Your Cholesterol” video in this week’s Readings
and Resources.
• Name and describe five functions of fat.
• List the five different types of fat.
• From the video, choose and describe two pieces of information that surprised
you about lowering cholesterol.
o Include in your description an explanation about why each surprised you.
• Choose three healthy cooking oils/fats and explain how you can incorporate them
into your daily diet.
• Reviewing your All Daily Report, identify where the majority of your fats come
from.
o Are they healthy fats or unhealthy fats?
o List the benefits of increasing your healthy fats and the health issues that
can arise from eating too many unhealthy fats.
Sample Solution
Functions of Fat- Energy: Fat is a concentrated source of energy, providing 9 calories per gram, which is more than twice the amount of calories provided by carbohydrates and protein.
- Insulation: Fat helps to insulate the body, keeping it warm.
- Protection: Fat helps to protect organs and tissues from damage.
Full Answer Section
- Hormone production: Fat is essential for the production of some hormones, such as testosterone and estrogen.
- Absorption of nutrients: Fat helps to absorb some vitamins and minerals, such as vitamins A, D, E, and K.
- Saturated fat: Saturated fat is a type of fat that is solid at room temperature. It is found in animal products, such as meat, poultry, and dairy products. Saturated fat can raise LDL cholesterol, which is known as "bad" cholesterol.
- Monounsaturated fat: Monounsaturated fat is a type of fat that is liquid at room temperature. It is found in olive oil, canola oil, avocados, and nuts. Monounsaturated fat can lower LDL cholesterol and raise HDL cholesterol, which is known as "good" cholesterol.
- Polyunsaturated fat: Polyunsaturated fat is a type of fat that is liquid at room temperature. It is found in fish, nuts, and seeds. Polyunsaturated fat can lower LDL cholesterol and raise HDL cholesterol.
- Trans fat: Trans fat is a type of fat that is made when liquid vegetable oils are hydrogenated. Trans fat is solid at room temperature and is often found in processed foods, such as cookies, crackers, and fried foods. Trans fat can raise LDL cholesterol and lower HDL cholesterol.
- I was surprised to learn that saturated fat is not as bad for your cholesterol as I thought it was. The video explained that saturated fat can actually raise HDL cholesterol, which is good cholesterol. This means that saturated fat is not as bad for your heart health as some people think.
- I was also surprised to learn that eating cholesterol does not necessarily raise your cholesterol levels. The video explained that the liver produces most of the cholesterol in your body, and that eating cholesterol only has a small impact on your cholesterol levels.
- Olive oil: Olive oil is a healthy cooking oil that is high in monounsaturated fat. It is a good choice for cooking at high temperatures, as it does not break down easily.
- Canola oil: Canola oil is another healthy cooking oil that is high in monounsaturated fat. It is a good choice for baking, as it has a neutral flavor.
- Avocado oil: Avocado oil is a healthy cooking oil that is high in monounsaturated fat. It has a high smoke point, making it a good choice for cooking at high temperatures.
- Use olive oil or canola oil for cooking. These oils are healthy and have a neutral flavor, so they can be used in a variety of dishes.
- Drizzle olive oil or avocado oil on your salads. This will add flavor and healthy fats to your salads.
- Use avocado oil as a mayonnaise substitute. This is a great way to add healthy fats to sandwiches and wraps.
- Bake with olive oil or canola oil. These oils will help your baked goods stay moist and flavorful.