| Different types of fats |
There are 2 types of fats that we eat:
- Saturated Fats
- Unsaturated Fats
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| What are trans fats? |
You have probably heard a lot about "trans fats" in the news lately, but you may not know what they are. Trans fats have always been present in food products but as of January 1, 2006, they are now required to be listed on food labels. In order to understand trans fats, one must appreciate what "fats" are. |
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| What's the difference? |
- Saturated fats increase the amount of bad cholesterol in your body while lowering the amount of good cholesterol. Trans fats act like saturated fats.
- Unsaturated fats can lower the amount of bad cholesterol in your body while increasing the level of good cholesterol in your body.
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| What is cholesterol? |
- Cholesterol is a natural fat that helps maintain our bodies.
- If there is too much bad cholesterol in the bloodstream, blood will travel slower and can result in a heart attack.
- Eating too many saturated fats will increase your chances of suffering a heart attack.
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| What is so special about trans fats? |
- Although trans fats are naturally found in animals, most of them found in foods have been man-made by turning unsaturated fats into saturated fats.
- Trans fats help preserve food so that it lasts longer.
- That's why you mainly see trans fats in French fries, potato chips, and commercial baked goods like cakes and cookies. Click here to find more foods with trans fats in them.
- Studies show that the more trans fats you eat, the higher your chances are for a heart attack.
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| What can I do to lower my bad cholesterol? |
If you stop smoking and regularly exercise, you can lower your bad cholesterol levels. |
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| Do I need to eat fat as part of my diet? |
Yes, fats are needed in your diet as they are important for the functions of your body. However, you do not need to eat a lot of fat to meet these needs.
When eating fats, try to eat foods with unsaturated fats or "good fats" such as fish and nuts rather than saturated fats or "bad fats." |
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| Daily fat recommendations |
It is recommended that adults eat no more than 65 grams of total fat per day, with 20 or less of those grams from saturated fat. Eat as few trans fats as possible.
The amount of fat you should feed your kids depends on their age.
You can find out how much fat you are eating from a product by reading its food label. Click here to learn more about fat in your diet. |
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| Reading food labels |
Read the food labels on the products you buy to learn about the amount of fat and nutrients in your foods. To learn more about reading food labels, click here. |
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| Where can I find unsaturated fats (aka the good fats)? |
- Cooking oils including olive, canola, soybean, and corn
- Fish
- Varieties of nuts including cashews, almonds, and peanuts
- Avocados
- Olives
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| What foods contain saturated fats (aka the bad fats)? |
- Whole Milk
- Ice Cream
- Red Meat
- Donuts
- Cakes (especially frosted and pound)
- Cheese
- Butter
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| Cooking tips to reduce saturated fat in your meals |
- Bake, roast, broil, or boil food rather than frying it to reduce total fat
- Replace butter and lard with vegetable cooking oils such as olive oil
- Choose drumstick or breast portions of chicken (without skin) over the wing and thigh portions.
- Eat low fat dairy products
- Other helpful tips for creating a healthy meal can be found in the Healthy Cooking section.
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| Learn More |
Be Heart Smart! Eat Foods Lower in Saturated Fat and Cholesterol
Fats and Cholesterol - The Good, The Bad, and The Healthy Diet
Know Your Fats
Learning about Fats
Tipsheet: Fats and Oils to Choose
Trans Fat Now Listed With Saturated Fat and Cholesterol on the Nutrition Facts Label
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