As part of my plan to get control of my diabetes as you know I adopted a low carb diet, replacing carbs with more meat and fats. On the surface this has helped me shed over 65 kilograms and feel healthier than I have before. However after my recent Diabetic check up I was told my Cholesterol was too high specifcally by bad fats, but what does this mean?
In short I need to get a handle of the types of fats I am consuming within my diet. Its great to know I have my diabetes under control but not at the risk of raising my heart disease chances!
What is Cholesterol?
When we think about managing our health, cholesterol often pops up as a major concern. It’s not all bad, though. Cholesterol is a vital substance your body needs to build cells and produce hormones. The key lies in understanding the two main types—HDL (good cholesterol) and LDL (bad cholesterol)—and how they’re influenced by the fats we eat.
Good Fats vs. Bad Fats: What You Need to Know
Not all fats are created equal. The type of fat you consume plays a big role in determining whether your cholesterol levels are working for or against you.
The Villain: Trans Fats
Trans fats are the worst offenders when it comes to cholesterol. Found in processed foods like pastries, margarine, and fried snacks, these fats increase LDL (the “bad” cholesterol) and lower HDL (the “good” cholesterol). This dangerous combo raises your risk of heart disease significantly. If you’re aiming for stable blood sugars and a healthy heart, trans fats should be avoided entirely.
The Misunderstood Friend: Saturated Fats
Saturated fats, found in red meat, full-fat dairy, and certain oils like coconut, have a mixed reputation. While they can raise LDL cholesterol, the impact isn’t as harmful as trans fats. Moderation is the name of the game here—reduce intake but don’t stress about cutting them out completely.
The Hero: Unsaturated Fats
Unsaturated fats are the champions of heart health. Found in olive oil, avocados, nuts, seeds, and fatty fish like salmon, these fats help lower LDL while boosting HDL. Incorporating these into your diet can balance cholesterol levels and support overall cardiovascular health.