Dietary fat is an essential part of a healthy diet. Fat provides fuel for the body and protects vital organs. It also helps the body absorb vitamins, make hormones, and feel full, which can help to prevent overeating. Fat is found in many foods such as meat, dairy, nuts, and oils.
Consuming too much fat, especially unhealthy types of fat, can lead to clogged arteries in your heart. Over time, this can increase the risk of heart disease and stroke.
Whenever possible, replace unhealthy fats with “Love It” fats.
Love It - Unsaturated Fats
Monounsaturated Fats
- When consumed in moderation, these fats can help reduce bad cholesterol (LDL) levels in your blood. Low levels of LDL can lower your risk of heart disease and stroke. Foods high in monounsaturated fat include:
- Vegetable oils such as olive, canola, peanut, sunflower, and sesame
- Avocados
- Peanut butter
- Most nuts
Polyunsaturated Fats
- When consumed in moderation, these fats can help reduce bad cholesterol (LDL) levels in your blood. Low levels of LDL can lower your risk of heart disease and stroke. Omega-3 fats are a type of polyunsaturated fat. Your body cannot make Omega-3 fats on its own. Omega-3 fats may help slow the clogging of arteries. Foods high in polyunsaturated fats include:
- Plant-based oils such as soybean, corn, and sunflower
- Nuts (i.e., walnuts and pine nuts)
- Seeds (i.e., pumpkin and flax seeds)
- Soybeans
- Good sources of omega-3 fats include fatty fish (i.e., salmon and sardines)
Limit It - Saturated Fats
- Saturated fats can raise bad cholesterol (LDL) levels in your blood. The body makes more saturated fat than it needs.
- Saturated fats are often solid at room temperature. This is similar to a stick of butter. Unsaturated fats tend to be liquid at room temperature. This is similar to olive oil.
- Foods that have saturated fat include:
- Animal products (i.e., fatty beef, poultry with skin, butter, and other dairy products made from whole milk)
- Some plant-based oils (i.e., palm oil and coconut oil)
- Many baked and fried goods
- Read food labels to keep your saturated fat intake low. Choose foods with a lower percent (%) daily value (DV) for saturated fats.
- Low saturated fat = Less than 5% DV
- High saturated fat = More than 20% DV
- The daily value for saturated fat is based on a 2,000-calorie diet. Your daily value may be lower or higher depending on your individual calorie needs.