Practical Tips to Keep Your Consumption of Saturated Fat, Trans Fat, and Cholesterol Low
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Here are some practical tips you can use every day to keep your consumption of saturated fat, trans fat, and cholesterol low while consuming a nutritionally adequate diet.
- Check the Nutrition Facts panel to compare
foods because the serving sizes are generally consistent in similar
types of foods. Choose foods lower in saturated fat, trans
fat, and cholesterol. For saturated fat and cholesterol, keep in mind
that 5 percent of the Daily Value (%DV) or less is low and 20 percent
or more is high. (There is no %DV for trans fat.)
- Choose alternative fats. Replace saturated and trans
fats in your diet with monounsaturated and polyunsaturated fats. These
fats do not raise LDL cholesterol levels and have health benefits when
eaten in moderation. Sources of monounsaturated fats include olive and
canola oils.Sources of polyunsaturated fats include soybean oil, corn
oil, sunflower oil and foods like nuts.
- Choose vegetable
oils (except coconut and palm kernel oils) and soft margarines (liquid,
tub, or spray) more often because the combined amount of saturated fat
and trans fat is lower than the amount in solid shortenings, hard margarines, and animal fats, including butter.
fish. Most fish are lower in saturated fat than meat. Some fish, such
as mackerel, sardines, and salmon, contain omega-3 fatty acids, which
are being studied to determine if they offer protection against heart
- Choose lean meats, such as poultry without the skin and not fried and lean beef and pork, not fried, with visible fat trimmed.
- Limit foods high in cholesterol such as liver and other organ meats, egg yolks, and full-fat dairy products, like whole milk.
foods low in saturated fat such as fat free or 1% dairy products, lean
meats, fish, skinless poultry, whole grain foods, and fruits and
before you order when eating out. A good tip to remember is to ask
which fats are being used in the preparation of your food when eating
or ordering out.