Saturated Fats are generally solid at room temperature, and they are mainly found in animal products, like butter, meat, whole milk, and cheese. However, some vegetable oils (coconuts, palm, and palm kernel oil) are also high in saturated fat. These fats should be limited because they raise blood cholesterol levels.

Unsaturated Fats are found in high amounts in olive oil, canola oil, avocados, and nuts. These are considered the healthiest of all the fats.

Polyunsaturated Fats include the omega 6 and omega 3 essential fatty acids. Try to cut back on the omega 6s found in safflower, sunflower, corn and soybean oils and foods made with these oils (like margarine, mayonnaise, and salad dressings). Instead, try to eat more omega 3s found in fatty fish (like salmon, mackerel, and tuna), walnuts, and flaxseeds.

Trans Fats are made during hydrogenation, a process that makes unsaturated liquid vegetable oils more solid, saturated, and shelf stable. Tran fats are found in margarine, vegetable shortening, and many processed foods which list “hydrogenated vegetable oil” as an ingredient. Tran fats raise cholesterol levels just like saturated fats do, so read your food labels and avoid products that contain these.

What is Cholesterol?

Heart attacks and strokes are leading causes of death in the United States. They are frequently the result of arteriosclerosis—the hardening and narrowing of arteries due to accumulation of cholesterol in the blood.
Cholesterol is a fat-like substance that is part of all cell membranes. It also serves as a pre-cursor to Vitamin D and sex hormones. Most of the cholesterol in your blood is manufactured by the liver, but it also comes from animal foods in our diet. High levels of blood cholesterol are a risk factor for heart disease.
Contrary to what most people think, the most important dietary strategy for reducing blood cholesterol levels is reducing saturated fat, not dietary cholesterol.

 

Tips for a healthy Heart

• Bake, broil, microwave, and steam foods. Avoid frying and sautéing. If you add fat during cooking, choose healthy monounsaturated fats, like olive oil or canola oils.

• Flavor foods with herbs, garlic, mustard, lemon juice, salsa, seasoned vinegars, or small amounts of olive oil. Limit high-fat additions like butter, margarine, creamy salad dressing, mayonnaise, and sour cream.

• Read food labels. Avoid products containing hydrogenated vegetable oils.

• Limit your intake of foods high in cholesterol, such as whole dairy products, liver, egg yolks, and shellfish.

• Enjoy a variety of vegetables, fruits, whole grains, beans, and small amounts of nuts, every day. These foods are packed with fiber, antioxidants, and phytochemicals which may benefit the heart.

• Don’t smoke and do be physically active every day.

• Choose skinless chicken or turkey breast, fish, beans or tofu for protein. Limit high-fat red meats (beef, pork, veal, and lamb).
  

 

Lowering Fat intake and Choosing Healthier Fat Choices

For optimal health, aim to keep your daily fat intake between 20-30% of your total calories. The following is a guide to assist you in selecting foods that are lower in fat. If you choose a higher fat item, try to balance it with lower fat choices. Remember to choose healthy monounsaturated and omega 3 fats whenever possible.

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