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Saturated fatty acids are the main dietary culprit in raising blood cholesterol. And high blood cholesterol increases your risk of heart disease. The main sources of saturated fatty acids in the typical American diet are foods from animals and some plants.
Foods from animals that have high amounts of saturated fatty acids include beef, veal, lamb, pork, butter, cream, milk, cheeses and other dairy products made from whole milk. These foods also contain dietary cholesterol.
Foods from plants that contain high amounts of saturated fatty acids include coconut oil, palm oil and palm kernel oil (often called tropical oils) and cocoa butter. Read food labels when you shop. Many commercially baked cakes, pies, cookies, crackers and snacks are made with these oils.
The American Heart Association recommends that you limit your saturated fatty acid intake to less than 10 percent of total calories each day.
Hydrogenated fat is made by treating unsaturated fat with a chemical process. In the case of margarine, the process allows an oil to be partially hardened and molded into tub or stick form. Fat for shortening can by hydrogenated to give it a creamy consistency. Hydrogenation also increases the time it takes before oils become rancid, so they stay fresh longer. The fatty acid content of most margarines and spreads is printed on the package or label. Select margarines with liquid vegetable oil as the first ingredient. Polyunsaturated and monounsaturated fatty acids make up the total of unsaturated fatty acids. They are often found in liquid oils of vegetable origin. Common sources of polyunsaturated fatty acids are safflower, sesame and sunflower seeds, corn and soybeans, many nuts and seeds and their oils. Canola , olive and peanut oils and avocados are sources of monounsaturated fatty acids.
Both types of unsaturated fatty acids may help lower your blood cholesterol level when used in place of saturated fatty acids in your diet. But you should be moderate in your intake of all types of fat. The AHA recommends that you limit polyunsaturated fatty acids to no more than 10 percent of your total calories. The rest of your unsaturated fatty acid intake, about 10 to 15 percent of total calories, is made up of monounsaturated fatty acids.
Unsaturated oils - margarines and spreads made from unsaturated oils - should be used in limited amounts in place of fats with a high saturated fatty acid content, such as butter, lard or hydrogenated shortenings. Dietary cholesterol is found only in animal foods such as meat, fish, poultry and dairy products. These foods are also sources of saturated fatty acids. Egg yolks and organ meats -such as liver and kidney - are high in cholesterol. Foods from plants (fruits, vegetables, grains, nuts and seeds) do not contain cholesterol.
Dietary cholesterol can raise your blood cholesterol level, which results in an increased risk of heart disease. That's why the AHA recommends that you limit your cholesterol intake to 300 milligrams per day. Dietary fiber is the term used for several materials that make up the parts of plant that your body cannot digest. Fiber is classified as soluble or insoluble. The AHA eating plan suggests that you eat foods high in both types of fiber. Fruits, vegetables, whole grain foods, beans and legumes are all good sources of dietary fiber. |
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