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Sodium, Fat, and Cholesterol Controlled Diet What is Sodium? Sodium is a mineral that is found naturally in many foods. The body only needs 500 milligrams of sodium daily to function. The greatest resources of sodium in the diet are table salt (salt is approximately 50% sodium), processed food, convenience, and preserved foods. Sodium is also found in baking ingredients, medications and beverages. A normal diet provides more than enough sodium, even if you don't use salt. Why Limit Sodium? A build up of sodium in the body can cause thirst, increased blood pressure, shortness of breath, and water retention (edema). This may increase your risk of a stroke or heart attack. Sodium restriction, coupled with weight reduction, has lowered blood pressure in many people. Keep in mind that there are many factors involved in these health problems. Heredity, obesity, lack of exercise, cigarette smoking, stress, and diet can all play a role. What is Cholesterol? Cholesterol is a fat like, waxy substance found in your blood. It can build up inside your arteries when it is present in greater than normal amounts. This cholesterol build up occurs slowly over time and can cause damage. Although your body needs cholesterol to function, it manufactures all the cholesterol it needs. Therefore it is wise to limit the amount of cholesterol in your diet to less than 300 milligrams per day, especially if you have high blood cholesterol. Cholesterol is only found in animal products. The greatest sources of cholesterol in the diet are meat, egg yolks, and organ meats. These should be used in limited amounts. Why Limit Cholesterol? High levels of cholesterol in the blood have been linked to heart disease. Studies have shown how reducing one's intake of dietary fat and cholesterol can help lower blood cholesterol levels, thereby reducing the risk of developing heart disease. What About Fats? There are many different types of fats that circulate in your blood. Some of these are high density lipoproteins (HDL), low density lipoproteins (LDL), very low density lipoproteins (VLDL), and triglycerides (chylomicrons). HDL contains a very small amount of cholesterol and is considered the "good" cholesterol because it helps the body get rid of the cholesterol in your blood. How? HDL picks up cholesterol and plaque in the blood and carries it to the liver for excretion. LDL contains the largest amount of cholesterol and is considered the "bad" cholesterol because it increases the amount of plaque that forms inside your blood vessels. VLDL is mostly triglycerides with some cholesterol. Triglycerides make up most of the fat we eat and can indirectly contribute to a higher blood cholesterol level. If you have a high blood triglyceride level, you should avoid excessive amounts of sweets and alcohol. Why Limit Fats? A high fat diet has been linked to heart disease, cancer, diabetes, an obesity. If you are overweight, your heart must work harder. Extra pounds can also make you more likely to develop high blood pressure and atherosclerosis (a build up of fatty deposits in the arteries). Current research has shown how the amount and type of fat you eat can directly affect your blood cholesterol level and therefore, your overall health. Saturated fats are the worst offenders. They can increase your blood cholesterol and LDL levels. Therefore, The American Heart Association (AHA) recommends we limit our consumption of these fats to less than 10% of total daily calories. Saturated fats are found most commonly in the following foods: | Animal Fats | Vegetable Fats | | lard, butter, meat fats | hydrogenated shortening | | dairy products made from whole milk | palm and palm kernel oil | | chicken and turkey skins | coconut oil, cocoa butter |
Monounsaturated fats reduce cholesterol levels without decreasing HDL levels, the good cholesterol. The AHA recommends we include between 10% - 15% of our total daily calories as monounsaturated fats. Polyunsaturated fats can also help to reduce your total blood cholesterol level but in doing so, it also decreases HDL levels, the "good" cholesterol. Therefore, the AHA recommends that we limit these fats up to 10% of our total daily calories. If you must use fats, make your selections from the following lists: | Monounsaturated Fats | Polyunsaturated Fats | | peanut, canola, and olive oils | safflower, sunflower, soybean, corn,
cottonseed, and sesame oils |
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