Author: J. Lee Miller
Saturated fats
Saturated fats (which are primarily found in foods from animal sources, such as meat, dairy foods, and egg yolks) are most often responsible for raising low-density lipoproteins (LDL), the "bad" cholesterol that clogs arteries. Saturated-fat intake should be less than 10 percent of your daily energy intake. To calculate this number in grams, multiply your total daily calories by 10 percent, and then divide by 9. For example:
1800 calories x 0.10 = 80 calories from fat
80/9 calories per gram = approximately 9 grams of fat
To reduce the amount of saturated fats in your diet, eat poultry or fish instead of red meat or pork and low-fat (3 grams or less per 100 calories) or nonfat dairy products.
Trans-Fats
Trans-fats are hydrogenated fats, which are used to extend a food item's shelf life. A food that lists hydrogenated or partially-hydrogenated oils among its first 3 ingredients usually contains substantial amounts of trans-fats, as well as some saturated fats.1 It is believed that trans-fats can significantly raise levels of LDL cholesterol and reduce levels of high-density lipoproteins (HDL), the "good" cholesterol. Reports on these fats have raised consumer doubts about whether margarine is a better choice than butter. The American Heart Association has stated that because butter is rich in both saturated fats and cholesterol while margarine is made from vegetable fat with no dietary cholesterol, margarine is still preferable to butter. Others disagree, claiming the occasional use of butter is preferable to the use of margarine and other products containing trans-fats.1
Polyunsaturated Fats
Researchers have discovered that polyunsaturated fats, while still a much better choice than saturated and trans-fats, appear to lower HDL, which might aid in the reduction of plaque in the arteries. Also, polyunsaturated fats are believed to undergo changes in the body that contribute to atherosclerosis (hardening of the arteries). That change also might increase the risk of some cancers.2 There is some good news, however; polyunsaturated fats have the ability to reduce cholesterol levels. Foods that contain these fats include safflower oil, sunflower oil, corn oil, soybean oil, and grains. A type of polyunsaturated fat that is found primarily in fish is omega-3 fat. High amounts of omega-3 fats appear to lower the amount of other types of fat that are linked to heart disease.
Monounsaturated Fats
Monounsaturated fats appear to help reduce LDL levels without affecting HDL levels. These fats also appear to resist the chemical process that may detract from the benefits of polyunsaturated fats.2 Olive oil, canola oil, avocados, and most nuts are all rich in monounsaturated fats. Researchers believe that the widespread use of olive oil in Mediterranean countries may be one reason that heart disease is less common there.2
Cancer
Evidence suggests a link between total intake of fats and some types of cancers, particularly in the case of prostate cancer. Dietary fats do not seem to initiate the development of cancer; rather, they seem to promote cancer once it has arisen. The association between cancer and dietary fats appears to be due primarily to saturated fats from meat; fats from milk or fish have not been implicated in cancer risk.1
Tips on lowering intake of unhealthy fats:
meat and fish:
Consume no more than 6 ounces (cooked weight) daily.
Choose lean cuts of pork or beef; look for unmarbled cuts with round or loin in the name.
Trim the fat from pork and beef; remove the skin from poultry.
Grill, roast, broil, bake, stir-fry, stew, or braise meats; don't fry. Use a rack or grill that allows fat to drain.
Select canned meats and fish that are packed in water. Rinse oil-packed items with hot water to remove much of the fat.
Fill kabob skewers with lots of vegetables and slivers of meat; create main dishes and casseroles by combining a little meat or fish with a lot of pasta, rice, or vegetables.
Eat a meatless meal or two daily.
milk and cheeses:
Drink skim milk.
Use part-skim and low-fat cheeses.
Use nonfat or low-fat yogurt or sour cream instead of regular sour cream.
