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Polyunsaturated fats: These are the fats you often hear referred to as "the good fats." They are essential fatty acids that decrease overall cholesterol and promote "good" cholesterol. Included in this fat group are the omega-3 fats found in salmon, sardines, white albacore tuna, anchovies, walnuts, almonds, flax and a wide variety of vegetables. Omega-3 fats can also be ingested in the form of supplements like flax seed oil, borage oil, and fish oil.

Saturated fats: These fats are solid at room temperature and are found in meat products and dairy products like butter, cheese, milk, and ice cream. Other solid fats like coconut and palm oil are also part of this category, and all are linked to higher risks of obesity and heart disease.

Trans fats (trans fatty acids): are prevalent in shortening and margarines; baked goods and packaged items like cookies, donuts, pies, crackers, breads, chips, snack foods, granola and grain bars, cakes, candy, movie popcorn and fried foods. On ingredient lists, trans fats are listed as "hydrogenated" or "partially hydrogenated" oils. These fats have been connected to heart disease, cancer, diabetes, obesity and reproductive problems.

Choose fats from the monounsaturated and polyunsaturated categories while keeping in mind all fat is high in calories, 9 calories per gram.
(1)REDUCE 40% OF FAT INTAKE: Reducing your fat intake is not that easy for those that are used to fried and fat foods, eg cheese, butter, whole milk, beef, fried rice burger and whole lots of them. Products made from them are high in saturated fat. But considering your health issue, its a measure you need to take (health first).

Alternatives there are milks in the market that are low in fat, olive oil is also good for frying, not only will it give you a good taste, also its good for your heart. If you're complaining about weight gain, this is your first step in reducing it.

(2)EXERCISE: Exercise is not only good for losing weight, but also help lower your cholesterol level especially the" bad" (LDL), and also keep you fit for the rest of your life, Aerobic exercise like running, jogging, swimming, biking, Seem to benefit most by lowering cholesterol about 5% to 10%. Don't always be on AC because it's not helping matters. Once in a while warm up your self. Exercising intensively for 2 hours once every fourteen days has no value. Conversely some who exercises 20 to 30 minute a day can also gain from the various benefits of exercise to human health.

(3)MODERATE CONSUMPTION OF ALCOHOL: Although moderate consumption of alcohol will significantly raise HDL cholesterol level, it also can lower LDL cholesterol by around 4 to 8%. Moderate consumption means 3 to 4 a week, but if you're not an alcoholic, you have no business to take any just to lose weight. Study also showed that drinking more than 4-5 bottle (depending) a day can really increase your chances of getting heart problems. So the best option for the sake of your health is moderate consumption, or if possible Boycott it.