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Welcome to our health education library. The information shared below is provided to you as an educational and informational source only and is not intended to replace a medical examination or consultation, or medical advice given to you by a physician or medical professional.

Facts About Dietary FatInformaciĀ³n sobre la grasa en la dieta alimenticia

Facts About Dietary Fat

Eating less fat is one of the best things you can do for your heart. Start by finding out which fats are better to use. Then always try to use as little as you can.

Why Eat Less Fat?

  • Cutting down on the fat you eat can lower your blood cholesterol levels. This may help prevent clogged arteries from buildup of plaque.

  • A low-fat diet can help you lose excess weight. Doing so can lower your blood pressure and reduce your chances of getting diabetes.

  • A low-fat diet reduces your risk for stroke and for some cancers.

Unsaturated Fat Is Most Healthy

  • When you must add fat, use unsaturated fat.

  • Unsaturated fats come from plants. They include olive, canola, peanut, corn, safflower, and sunflower oils.

  • Liquid (squeezable) margarine is also mostly unsaturated fat.

  • In moderate amounts, unsaturated fat can even be good for your heart.

Image of food

Saturated Fat Is Less Healthy

  • Avoid eating saturated fat. It raises your blood cholesterol levels.

  • Most saturated fat comes from animals. Foods such as butter, lard, cheese, cream, whole milk, and fatty cuts of meat are high in saturated fat.

  • Some oils, such as palm and coconut oils, are also saturated fats.

Trans Fat Is Least Healthy

  • Also avoid trans fat whenever possible. Even if it's not listed on the food label, look for it in the ingredients in the form of hydrogenated or partially hydrogenated oils.

  • This is found in snack foods, shortening, french fries, and stick margarines.

Add Flavor Without Fat

  • Sprinkle herbs on fish, chicken, and meat, and in soups.

  • Try herbs, lemon juice, or flavored vinegar on vegetables.

  • Add chopped onions, garlic, and peppers to flavor beans and rice.

Publication Source: American Dietetic Association

Publication Source: American Heart Association

Publication Source: Harvard School of Public Health

Online Source: American Dietetic Association

Online Source: American Heart Association

Online Source: Harvard School of Public Health

Date Last Reviewed: 2007-01-15T00:00:00-07:00

Date Last Modified: 2006-01-01T00:00:00-07:00

Jay L. Jordan, MD, is an experienced cardiologist and internal medicine physician who provides a comprehensive range of cardiac care services in Beverly Hills, Los Angeles, Santa Monica, Glendale, Burbank, Calabasas and nearby communities. Take the first step in preventing and controlling heart disease with symptoms such as angina, arrhythmias, atrial fibrillation, cardiomyopathy, carotid artery disease, chest pain, congestive heart failure, coronary vascular disease, hypertension, palpitations, shortness of breath and stroke. Call Dr. Jay L. Jordan at 310-854-5493 or request an appointment online.

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