fats

A small amount of fat in the diet is necessary to maintain good health. However, most of us consume more fat than we need. There are different types of fat. Some fats are healthier than others. Too much saturated and trans fat increases your risk for heart disease. It can also cause weight gain and insulin resistance.

Updated guidelines suggest following a more “Mediterranean” way when choosing healthy fats (monounsaturated and polyunsaturated) in the diet. Eating more foods like salmon (fatty fish), avocados, nuts (almonds, walnuts, pistachios), flaxseed, wheat germ and using canola, olive or avocado oils when cooking.

Foods with fat

Saturated fat

Saturated fat increases cholesterol levels and the risk of heart disease.

Saturated fat is found mainly in animal products

Saturated fat is solid at room temperature

5%-6% of your daily calories should come from saturated fat.

Foods high in saturated fat include high-fat red meats, bacon, sausage, butter, whole milk, cheese, and coconut and palm oils.

Unsaturated fat

Unsaturated fat may help lower cholesterol.

Unsaturated fat is found mainly in plant products.

Unsaturated fat is liquid at room temperature.

Examples of Polyunsaturated (“good”) fats:

• Corn, safflower, subflower, soybean and sesame oils
• Omega-3 fatty acid is found in soybean and canola oils, high-fat fish flaxseed and walnuts

Examples of Monounsaturated (“best”) fats (which may actually increase “good” cholesterol):

• Canola, olive and peanut oils
• Avocados and nuts

trans fat

(Hydrogenated Fat)

Trans fat is made when hydrogen is added to vegetable oils.

It increases cholesterol levels, even more than saturated fats.

It is found in commercially baked goods, stick margarines, fried food and other processed foods.

Fats: 1 = choice 0 grams of carbohydrate, 5 grams of fat and 45 calories

Unsaturated Fats – Monounsaturated Fats

Avocado	2 Tbsp
Peanut Butter (trans fat-free)	1 1/2 tsp
Nuts – almonds, cashews, mixed (50% peanuts)	6 nuts
Oil – canola, olive, peanut	1 tsp
Olives – black (ripe)	8 large
Olives – green, stuffed	10 large

Polyunsaturated Fats

Margarine, lower-fat spread (trans fat-free)	1 Tbsp
Margarine, stick, tub (trans fat-free)	1 tsp
Mayonnaise, regular	1 tsp
Mayonnaise, reduced-fat	1 Tbsp
Oil – corn, soybean, safflower	1 tsp
Salad dressing, regular *480mg more of sodium per serving	1 Tbsp
Salad dressing, reduced-fat *480mg more of sodium per serving	2 Tbsp

Saturated Fats

Butter, reduced-fat	1 Tbsp
Butter, stick	1 tsp
Cream, half and half	2 Tbsp
Cream, whipped, pressurized	1/4 cup
Cream cheese, reduced-fat	1 1/2 Tbsp
Shortening, solid	1 tsp
Sour cream, regular	2 Tbsp
Sour cream, reduced-fat or light	3 Tbsp

Daily calories from fat

Total fat intake should be less than 25-35% of your total calories each day.

Saturated fat intake should be 5-6% of total daily calories

Trans fat should be limited to less than 1% of your total daily calories

Remaining fat intake should come from monounsaturated and polyunsaturated fats such as nuts, seeds, fish and vegetable oils.

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Calories	Total Fat (30%)	Saturated Fat (5-6%)	Poly and Mono Unsaturated Fats
1200	40gm	7-8gm	31-32gm
1500	50gm	8-10gm	40-42gm
2000	67gm	11-13gm	54-56gm

fat tips

Choose vegetables, whole grains and fat-free or low fat dairy.

Bake, broil, grill or steam rather than fry foods.

Select mono-unsaturated and polyunsaturated fats.

Use liquid oils rather than solid spreads.

Cook with olive oil rather than butter.

If soft margarines are used, look for “0 g trans fat” on label.

Avoid fried foods.

Limit store-bought, ready-made baked goods.

Eat baked, broiled or grilled fish, two or more times each week.

Select lean meats and poultry.

Remove skin from poultry

https://healthyforgood.heart.org/eat-smart/articles/saturated-fats. Accessed 04/2024

https://www.heart.org/en/about-us/heart-attack-and-stroke-symptoms Accessed 04/2024

https://www.helpguide.org/articles/healthy-eating/choosing-healthy-fats.htm Accessed 04/2024

This site is for educational purposes only. Talk to your doctor or healthcare provider before making any decisions about your health.