You are at a greater risk for high blood cholesterol and heart disease
if you eat a diet that often includes deep-fried or breaded foods,
which are high in fat. Diets high in saturated fat and cholesterol tend
to raise total blood cholesterol and LDL cholesterol (bad cholesterol).
Foods that are fried or breaded tend to be very high in fat because
they are cooked in fat. When you fry foods, such as chicken, that
already contain saturated fat, you simply add more fat to them.
Steps to Having a Healthier Heart
There are several actions you can take to reduce your risk of heart disease including:
- Choosing cooking methods that use little or no fat - Rather than deep-frying or pan-frying, cook your food by steaming, baking, broiling, roasting, grilling, or stir-frying
- Eating at least two servings of fish per week - Prepare them using one of the above healthier cooking methods
- Eating no more than 6-8 teaspoons of fats and vegetable oils a day
- Choose fats and oils that are mostly unsaturated, such as olive oil.
Avoid or limit those that are highly saturated, such as lard or butter
- Limiting your cholesterol intake to less than 200 mg per day
- Limiting your saturated fat intake to less than 7% of your total daily calories
- Limiting your total fat intake to no more than 25-35% of your total daily calories
- Testing your blood cholesterol level - Especially if you don't know it.