Know your fats
The first step in lowering your risk of heart disease is knowing which fats raise LDL cholesterol and which ones don't. Saturated fat, trans-fatty acids and dietary cholesterol raise blood cholesterol. Monounsaturated fats and polyunsaturated fats don't.
Saturated fats
Saturated fat is the main dietary cause of high blood cholesterol. The American Heart Association recommends that you limit your saturated fat intake to 7-10 percent of total calories (or less) each day. If you have coronary heart disease or your LDL cholesterol level is 100 mg/dL or greater, your doctor should recommend the Therapeutic Lifestyle Change (TLC) Diet. It recommends 25-35 percent of calories from fat, with less than 7 percent coming from saturated fat. Cholesterol is limited to less than 200 milligrams a day.
Saturated fat is found mostly in foods from animals and some plants.
- Foods from animals ? These include beef, beef fat, veal, lamb, pork, lard, poultry fat, butter, cream, milk, cheeses and other dairy products made from whole milk. These foods also contain dietary cholesterol.
- Foods from plants ? These include coconut oil, palm oil and palm kernel oil (often called tropical oils), and cocoa butter.
Hydrogenated fats
Hydrogenated fats are common in margarine and shortening. These fats raise blood cholesterol. Use hydrogenated fats that contain no more than two grams of saturated fat per tablespoon.
Polyunsaturated and monounsaturated fats ? Polyunsaturated and monounsaturated fats are the two unsaturated fats. They're found primarily in oils from plants.
- Polyunsaturated fats ? These include safflower, sesame and sunflower seeds, corn and soybeans, many nuts and seeds, and their oils.
- Monounsaturated fats ? These include canola, olive and peanut oils, and avocados.
Both polyunsaturated and monounsaturated fats may help lower your blood cholesterol level when you use them in place of saturated fats. Instead of using fats with a high saturated fat content, such as butter, lard or hydrogenated shortenings, use moderate amounts of polyunsaturated or monounsaturated oils.
Trans-fatty acids
Trans-fatty acids (TFA) are found in small amounts in various animal products such as beef, pork, lamb and the butterfat in butter and milk. TFA is also formed during the process of hydrogenation. Margarine, shortening, cooking oils and the foods made from them are a major source of TFA in the American diet.
TFA or hydrogenated fats tend to raise total blood cholesterol levels. Some scientists believe they raise cholesterol levels more than saturated fats. TFA also tend to raise LDL ("bad") cholesterol and lower HDL ("good") cholesterol. These changes may increase the risk of heart disease.
Some of the most important sources of TFA include margarine; beef, pork or lamb as the main dish; cookies (biscuits); and white bread. Many fast foods contain high levels of TFA. There are no labeling regulations for fast food. The lack of regulations for labeling restaurant foods can be harmful to your health.
What can I do to regulate my intake of trans-fatty acids?
The American Heart Association's Nutrition Committee strongly advises that healthy Americans over age 2 limit their intake of saturated fat to 7-10 percent of total calories. Individuals should adjust total fat intake to meet their caloric needs. People who are overweight or obese should limit their total fat intake to no more than 30 percent of total calories.
On the basis of current data, the American Heart Association recommends that consumers follow these tips:
- Use naturally occurring, unhydrogenated oil such as canola or olive oil when possible.
- Look for processed foods made with unhydrogenated oil rather than hydrogenated or saturated fat.
- Use margarine as a substitute for butter, and choose soft margarines (liquid or tub varieties) over harder stick forms. Shop for margarine with no more than 2 grams of saturated fat per tablespoon and with liquid vegetable oil as the first ingredient. Look for those labeled "trans-fat free."
- French fries, doughnuts, cookies and crackers are examples of foods that are high in TFA. Consume them infrequently.
- Limit the saturated fat in your diet. If you don't eat a lot of saturated fat, you won't be consuming a lot of TFA.
- Eat commercially fried foods and commercial baked goods infrequently. Not only are these foods very high in fat, but that fat also is likely to be very hydrogenated, meaning a lot of TFA.
(Source: American Heart Association)
