American Heart Association website. Dietary interventions for cardiovascular disease prevention. Monounsaturated fats. Polyunsaturated fats. Trans fats. What are solid fats? Exceptional Nurses Winchester Hospital was the first community hospital in the state to achieve Magnet designation, recognition for nursing excellence. Supporting Our Community Our tremendous staff gives back to our community by coordinating free health screenings, educational programs, and food drives.
What Our Patients are Saying A leading indicator of our success is the feedback we get from our patients. Home Health Library. Here's How: Most foods often have more than one type of fat. Saturated Fat The body needs saturated fatty acids, but most eat and drink more than we need. Some foods high in saturated fat are: Whole milk Cream Ice cream Whole-milk cheeses Meats like beef, poultry with skin, or lamb Saturated fatty acids are also found in oils like coconut oil, palm kernel oil, and palm.
Trans Fat Trans fats are made through a process called hydrogenation. Foods that may contain trans fats include: Margarine Cookies Crackers Cakes French fries Fried onion rings Donuts Look in your pantry and check for trans fats listed on the Nutrition Facts food label. Cholesterol Cholesterol is found only in animal foods.
Healthier Fat Options You can feel good about eating unsaturated fats in the right amounts. Some of these are: Some oils, like safflower, sesame, or soy Some fish, like salmon, mackerel, or trout Some nuts and seeds, like walnuts and sunflower seeds Tofu Monounsaturated fats are similar and can also be used instead of less healthy fats. Think about switching out some snacks or saturated fats with unsaturated choices such as: Mix nuts, seeds, dry cereal, and dried fruit for a snack mix.
Use mashed avocado as a sandwich or bagel spread. Saute vegetables, tofu, and peanuts in sesame seed oil Bake pecans or walnuts into breads, pancakes, and muffins. Use an oil sprayer for your cooking oils; spray meats and vegetables and sprinkle with herbs before cooking. Coat salmon or tuna steaks in sesame oil and sesame seeds before broiling.
There are many choices you can make. It may take a few tries to find what works for you. Butter vs. Margarine Since both the saturated fat in butter and the trans fat in margarine can raise cholesterol levels, which is the best one to eat? Cancer Care. Emergency Services. Cesarean Birth. Imaging Services. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products. Skip to content The Nutrition Source. Harvard T. The Nutrition Source Menu. Search for:. Unsaturated fats Unsaturated fats, which are liquid at room temperature, are considered beneficial fats because they can improve blood cholesterol levels, ease inflammation, stabilize heart rhythms, and play a number of other beneficial roles.
Monounsaturated fats are found in high concentrations in: Olive, peanut, and canola oils Avocados Nuts such as almonds, hazelnuts, and pecans Seeds such as pumpkin and sesame seeds 2. An excellent way to get omega-3 fats is by eating fish times a week.
Good plant sources of omega-3 fats include flax seeds, walnuts, and canola or soybean oil. Higher blood omega-3 fats are associated with lower risk of premature death among older adults, according to a study by HSPH faculty.
Read more about omega-3 fats in our Ask the Expert with Dr. Frank Sacks. In trials in which polyunsaturated and monounsaturated fats were eaten in place of carbohydrates, these good fats decreased levels of harmful LDL and increased protective HDL. Saturated Fats All foods containing fat have a mix of specific types of fats. The Dietary Guidelines for Americans recommends getting less than 10 percent of calories each day from saturated fat. Unfortunately, added sugars and refined carbohydrates are often used to replace fat in processed foods.
That adds up to a lot of extra calories with little to no nutritional value. They have no nutritional value and are harmful to your health.
In June , the U. Food manufacturers have 3 years to phase them out. This process has already begun. Two other types of dietary fat are saturated and unsaturated fat. Rather than trying to cut fat, learning more about these two types of fat and how they affect your body is more helpful. Fats that are tightly packed with no double bonds between the fatty acids are called saturated fats. There are some exceptions, but most are solid at room temperature.
The debate over whether consumption of saturated fat is bad for heart health has been ongoing for decades. Research studies offer conflicting findings regarding the impact of saturated fat on heart health, making this topic particularly confusing for consumers. For example, a review of 32 studies that included 27 randomized control trials involving over , people found no association between saturated fat intake and heart disease risk. However, other studies have shown that saturated fat intake may increase the risk for heart disease.
What matters most for maintaining your health and reducing your disease risk is the overall quality of your dietary intake and lifestyle.
A diet high in saturated fat may raise your low-density lipoprotein LDL cholesterol levels, which will raise your risk for heart disease and type 2 diabetes. An early study showed that grass-fed beef may elevate cholesterol less than grain-fed beef. Grass-fed lean beef usually contains less fat. But, trans fat raises the low-density lipoprotein LDL levels in the blood.
In the meantime, it lowers the levels of high-density lipoprotein HDL levels. This may increase the risk of cardiovascular disease. Trans fat also decreases the cellular response to insulin. This leads to type 2 diabetes. Saturated fat refers to the fat which contains a high amount of fatty acid molecules without double bonds.
Due to the saturation by hydrogen molecules, saturated fat is solid in nature. Saturated fat naturally occurs in meat and dietary products. Beef, lamb, poultry, butter, and cheese also contain saturated fat. Trans fat and saturated fat are shown in figure 2. Figure 2: Trans Fat and Saturated Fat. LDL, also called bad cholesterol, increases the risk of the cardiovascular disease.
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