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NON-HORMONAL MANAGEMENT OF THE MENOPAUSE: DIETARY FAT IN NUTRITION
high-density cholesterol (HDL) is protective while low-density cholesterol (LDL) is damaging. Triglycerides can influence blood clotting, and when their level is raised they may be harmful to health.
All fats contain a mixture of individual fatty acids. There are three types of fatty acids: saturated, mono-unsaturated and polyunsaturated. If the proportions of these fatty acids are unfavourable, with too much saturated fat, then the blood cholesterol tends to rise, increasing the risk of heart disease. A diet high in fat can lead to obesity, with an associated risk of high blood pressure, strokes, diabetes, gall bladder disease, arthritis and coronary heart disease, to mention just a few.
Fat in the diet may be visible, as in margarine, butter and the so-called low-fat spreads (these are still high-calorie foods), cream on milk and fat on meat. Hidden fat is found in chocolates, cakes, pastries, biscuits, mayonnaise, cheese, eggs, nuts and even avocados, which are high in saturated fat.
Reducing fat intake
The recommendations are to:
use margarine, butter and low-fat spreads sparingly
use less cooking fat or oil, mayonnaise and sauces
fry less often. Poaching, steaming, baking, grilling and micro-waving are better
trim all visible fat from meat. Skim fat from casseroles, gravies, etc.
use low-fat equivalents, both natural and manufactured, in place of fatty meats; for example, lean cuts of meat, chicken breast, tofu (bean curd), cottage cheese or pulses. Substitute cottage cheese, Edam, Camembert and reduced-fat cheese for the fatty varieties; skimmed and semi-skimmed milk, low-fat yoghurt, quark or very low-fat fromage frais for double cream
cut down on chocolates, cakes, pastries and biscuits
remember that polyunsaturated margarine and oils and low-fat spreads may still have a high calorie content.
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