They found that HDL decreased more in dieters who got only 10 percent of their calories from fat and substituted carbohydrates for fat than it did in dieters deriving 26 percent of their calories from fat, primarily olive oil. High-carbohydrate diets are also a risk for diabetics, whereas using monounsaturated fats can help reduce diabetics' blood sugar and triglyceride levels. The amount of fat a person needs changes over the years. The benefits of cutting blood cholesterol levels wane by age 65 to 70 and may disappear by age 80. You'll want to rule out any existing health problems, such as diabetes or low HDL, that would influence your menu planning.
Next week learn how others have limited the fat in their diet.
Most nutritionists and public health agencies also recommend eating more fruits, vegetables, and whole grains. A recent study of successful dieters may give you some ideas to get started. The researchers looked at the diets of 145 middle-aged people who had successfully decreased their fat consumption over a period of 5 years and maintained a healthful diet for at least 5 months. Those who made the greatest number of different changes also reduced their fat intake the most. Of all the changes made, forgoing fat as a flavoring, such as not buttering bread or vegetables, cut out the most fat.