FATS – CHOLESTEROL
Cholesterol is a soft waxy substance found in blood and all of the body cells. It is used to form cell membranes and healthy tissue. Your child’s body makes all the cholesterol it needs. A diet high in saturated fat can increase the level of cholesterol, which builds up on the walls of arteries and can block blood flow which can cause a heart attack or stroke. Research shows that the most effective way to avoid high cholesterol is to eat a diet that is low in total fat – especially saturated fats and cholesterol.
There are two kinds of cholesterol:
It is often called “bad cholesterol” because it can slowly build up on the walls of arteries and can clog them. Clogged arteries can restrict the flow of blood to part of the heart muscle and can cause a heart attack or to part of the brain and cause a stroke. Foods that contain LDL cholesterol are also high in saturated fats and include: meats – fatty meats, organ meat; egg yolks, dairy products such as whole milk, cream, ice cream, whole-milk cheeses, butter, lard; fatty fish; poultry fat and some plant oils such as coconut oil, palm oil and palm kernel oil and cocoa.
It is often called as ” good cholesterol” as it carries cholesterol away from the arteries and back to the liver where it is eliminated from the body.
Foods that contain HDL cholesterol include oils made from: safflower, sesame, soy, corn, cottonseed, sunflower seed oils, nuts, seeds, olive, canola and peanuts, avocados, and fish.
Tips to Lower Fat and Cholesterol Intake of child
- Use oils made from: safflower, sesame, soy, corn, cottonseed, sunflower seed oils, nuts, seeds, olive, canola and peanuts, avocados, and fish. These oils are rich sources of HDL cholesterol.
- Keep a check on visits to the fast food restaurants.
- Choose white meat such as fish, chicken instead of red meat.
- Use low-fat or no-fat dairy products such as skimmed milk and skimmed milk based other milk products.
- Bake, boil or microwave your child’s food. The cooking methos can also help in reducing the fats/oils intake.
- Use low fat or no fat salad dressings or substitute lemon juice or vinegar for salad dressing.
- Read food labels carefully and:
- Choose food products made with unsaturated vegetable oils.
- Select low fat convenience foods.
- Avoid food products that are high in fat.
- Avoid foods with partially hydrogenated vegetable oil, coconut oil or palm oil.
- Use herbs and spices to flavor meals instead of high fat sauces.