Cholesterol

Healthy Eating: Fat and Cholesterol in Common Dishes

Heart-Smart Dish Decoder

Introduction

Cholesterol management is a crucial aspect of maintaining cardiovascular health, especially for those at risk of heart disease. Understanding the nutritional profile of commonly consumed dishes can be instrumental in making healthier dietary choices. This analysis delves into the fat and cholesterol content of several hearty dishes, including cauliflower, potato filling, eggplant-potato, spiced fish, and rooster. By examining these values, we can better appreciate how each dish fits into a cholesterol-conscious diet.

1. What are the ingredients of each hearty dish cooked and the amount of fat/cholesterol in them?

Some examples are as follows:

1.1 Cauliflower:

Ingredients and Quantity:

­­­ Cauliflower: 1 Pound              chili powder: 1/2 tsp

Turmeric: 1/4 tsp                    Ginger crushed:2tsp

Chopped tomatos:1/3cup     Green chili chopped:1nos

Salt: to half a 1/4tsp              yogurt less fat:2tsp

Oil   :2tsp                                   hot Spices :1/2tsp

Fat                   throughout the dish       in one part of (1/4)     

Total fat                                  26.7gram                 6.7gram

Saturated fat                        3.9gram                     1gram

Cholesterol                            2mlgram                  0.5gram

Energy(calories)                   392                                  98

1.2 Potato filling

Ingredients and Quantity:

Potatoes:3/4pound                          Oil:2 big tsp

Chopped onion: half cup                   Seeds of onion:1/2tsp

Proven chilli:2to3                                Turmeric:1/4tsp

Chopped tomatoes:1/3cup               Green chili chopped:1nos

Salt:1/2tsp                                             chopped salad leaves:3nos

Fat                   throughout the dish       in one part of (1/4)     

Total fat                                  23.3gram                 5.8gram

Saturated fat                        2.7gram                   0.7gram

Cholesterol                            0                                        0

Energy(calories)                   519                                 130

1.3 Brinjals Potato

Ingredients and Quantity:           Eggplant:3/4pound                    potatoes:1/4pound

Oil:2tsp                                     Chopped onion:1/3cup

Fenugreek :1/2cup                         Crushed coriander:1/3cup

Crushed ginger:1tsp                      Garlic:4to5

chili powder:1/2tsp                 Turmeric:1/4tsp

Salt: to taste                                    Yogurt:1tsp

Chopped tomatoes:1/3cup      Lemon juice:1tsp

Fat                   throughout the dish       in one part of (1/4)

                            Total fat                                  24.8gram                      6.2gram

                            Saturated fat                        3.3gram                         0.8gram

                            Cholesterol                           2mlgram                       0.5mlgram

                            Energy(calories)                   496                                  124

1.4 Spiced fish

Ingredients and Quantity:        Chopped fish:10 ounces              Oil:1tsp

                                                       Ginger garlic paste:1tsp                                                                                                                       Yogurt:1tsp                                                                                                                        

                                                            Crushed garlic:1/4tsp                   lemon juice:2tsp

                                                            Black paper and salt: to taste     Chili powder:1/2tsp

                                                            Turmeric: a pinch                              Hot spices: a pinch

Fat                   throughout the dish       in one part of (1/4)

                             Total fat                                  13.2gram                     6.6gram

                             Saturated fat                         1.8gram                        0.9gram

                             Cholesterol fat                      106mlgram                 53mlgram

                             Energy(calories)                   307                                153

1.5 Rooster

Ingredients and Quantity:          Chicken Breast:10 ounces                             Chopped onion :1/3cup

                                                               Ginger garlic paste:2tsp                  Green chilli:1nos.

                                                               Yogurt:2tsp                                          Hot spices:1/2-1/4tsp

                                                                        Lemon juice:2tsp                        Salt:1/2tsp

Fat                   throughout the dish       in one part of (1/4)     

Total fat                                  8.5gram                  4.25gram

Saturated fat                        2.8gram                  1.4gram

Cholesterol                           110mlgram           55mlgram

Energy(calories)                          336                      168

2. What should be the proportion of dietary components in the treatment of high cholesterol?   

Food ComponentsFirst Step  (Control)The second step      (maintain)
Total GreaseLess than 30%Less than 30%
Total CaloriesAccording to gaining or maintaining proper weightAccording to gaining or maintaining proper weight
Saturated GreaseLess than 10 percentLess than 7%
Polyunsaturated GreaseUp to 10%Up to 10%
Monounsaturated grease10 to 15%10 to 15%
desolation50 to 60%50 to 60%
cholesterolLess than 300 mg per dayless than 200 mg per day

3. What are the general guidelines on diet under the control of cholesterol?

  ForbiddenIn appropriate quantitiespermission 
Butter, coconut oil, palm oil, margarine, which do not contain sunflower, corn ,soya polyunsaturated fat.Oils and margarine which containing high polyunsaturated for example butter, palm oil ,coconut oil  etc.All grease in appropriate quantities.Greases
Visible greasy Meat, big meat Sausage and Pettscalf’s low-fat beef, less fat mince.Chicken, trek, calf low-fat ,beef,  bird meat.meat
Full cream milk, condensed milk, cream, malai full cream Cheese and Yogurt.semi-skimmed milk, low-fat cheeseskimmed milk, half-egg whites.eggs and Dairy
Fried fish in ghee and  non-suitable oilFish fried in suitable oil, ShellfishAll white meat fishes.fish
Chips and potatoes that that made in banaspati ghee, crisp, coconut, pastry, crisps,Chips and roast potatoes are made in Suitable oil.fresh and frozen vegetables, fresh fruit unsweetened walnut fruit, dry fruit.Fruit and vegetables

4. What is the historical significance of cholesterol?

It was only in the 19th century that the thickening of blood vessels was identified as the cause of the closure of the ducts. In 1910, Adolf Wind proved that the ducts contained 6 times more cholesterol than normal ducts in the process of obesity. In the 1930s, observations were made about heart attacks due to blood excess of cholesterol, and in 1950 it was discovered that high amounts of LDL cholesterol block the arteries of the heart as well as HDL cholesterol   reduction began to be realized. From the famous Framingham study, it became Muslim that cholesterol excess is a great risk of blockage of the arteries of the heart. The 1950s and 1960s decades later, more and more evidence of this Muslim reality began to emerge.

Conclusion

When managing cholesterol levels, it’s essential to monitor both fat and cholesterol content in your diet. The analysis of these dishes reveals variations in fat and cholesterol content, which can guide dietary choices. For individuals managing high cholesterol, focusing on reducing saturated fats and cholesterol while maintaining a balanced intake of polyunsaturated and monounsaturated fats is key. By understanding these values, individuals can make informed decisions to support their cardiovascular health.

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