Fats and Cholesterol

The Importance of Dietary Fat and Cholesterol

What is cholesterol?

Cholesterol is a fatlike substance that is found in animal products and is also made in your liver. 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 sources 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 and in foods that contain animal products like cake, cookies and muffins. Fruits, vegetables, and grains do not contain cholesterol.

Blood cholesterol is the cholesterol that is found in your blood. It comes from both the cholesterol made by your liver and the cholesterol and fat you eat. There are two main types of cholesterol in your blood. HDL cholesterol is the "good" kind of cholesterol found in blood. LDL cholesterol is the "bad" cholesterol found in blood. Research has shown that high levels of HDL may help protect against heart disease, while high levels of LDL may increase a person’s risk for heart disease. Because the human body can make cholesterol on its own, we do not need to eat any dietary cholesterol.

Blood cholesterol is affected by many different things, including types of dietary fat you eat, how much you exercise and your family history. 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 increasing your HDL cholesterol levels. 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, or the 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:

• Providing long lasting energy

• Helping you feel full after eating

• Helping make hormones

• Forming part of your brain and nervous system

• Forming cell membranes for every cell in your body

• Carrying vitamins throughout your body

• Helping to regulate your body temperature and keep you warm

• Providing two essential fatty acids, called linoleic acid and linolenic acid, that your body cannot make by itself

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.

Monounsaturated fat is considered the most "heart healthy" type of fat. Research shows that monounsaturated fats may help to decrease LDL ("bad") cholesterol and increase HDL ("good") cholesterol.

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.

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