FAT FACTS

Most of us are aware of the importance of limiting fat in our daily diets. Excessive fat intake is linked to chronic conditions, such as heart disease, obesity, and certain cancers. To reduce our risk for each of these diseases, Americans are advised to keep their fat intake to less than 30 percent of total daily calories.

There are different types of fat. These include saturated, polyunsaturated, monounsaturated, trans fatty acids, and cholesterol. Any fat eaten in excess over long periods of time can become harmful, especially dietary cholesterol, trans fats, and saturated fats because they raise blood cholesterol levels. Cholesterol is found in animal sources and is also produced by the liver. One egg yoke contains about 215 milligrams of cholesterol. That is pretty high considering the recommended daily limit for cholesterol is 300 milligrams.

Change and reduce the types of fats you eat. Bad fats are trans and saturated fats with trans fats being the worst. Both can negatively affect blood cholesterol levels. Trans fats are vegetable oils heated in the presence of hydrogen. The more hydrogenated the oil is the harder it will be at room temperature. For example, stick margarine has more trans fats than spreadable tub margarine. Saturated fats are made of animal or animal byproducts, such as milk, butter, ice cream, and cheese. Good fats are unsaturated fats that include monounsaturated and polyunsaturated fats. These are derived from plant sources, such as vegetable oils, nuts, and seeds. Monounsaturated fats are found in canola, peanut, and olive oils. Polyunsaturated fats are found in sunflower, corn, sesame, and soybean oils as well as nuts and seeds. Fish also provide healthy polyunsaturated fats called omega-3 fatty acids. Eat at least 2 servings of fish each week.

As much as possible, replace trans and saturated fats in your diet with polyunsaturated and monounsaturated fats. To minimize the trans and saturated fats in your diet, reduce your intake of commercially prepared foods (such as commercially prepared baked goods, snack foods, and processed foods, including fast foods).

A food label tells you the total fat content as well as the specific amounts of monounsaturated, saturated, and polyunsaturated fat in that food. Use food labels to monitor your fat intake. Excessive fat intake adds unnecessary calories that may be stored and cause overfat and overweight conditions. Avoid eating large amounts of any fat, even monounsaturated fats, because eating large amounts of any fat can increase your health risks.

For more information, contact your local chapter of the American Heart Association, call the national office at (800) 242-8721, or visit their website at www.deliciousdecisions.org. The Dietary Guidelines for Americans are available on the Internet at www.nutrition.gov.

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.

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