Dietary fats can be saturated or unsaturated. An easy way to
remember the difference is that saturated fats solidify or remain
solid at room temperature. Unsaturated fats do not; they are liquid
at room temperature. To reduce blood cholesterol levels, it is
especially important to limit saturated fats. Saturated fats are
found mainly in meats and dairy products made with whole milk.
Saturated fat raises your blood cholesterol level more than
anything else in your diet. The best way to reduce your blood
cholesterol level is to reduce the amount of saturated fat you
eat.
Unsaturated fats (polyunsaturated and monounsaturated) are found
mostly in plants, and are less likely to raise blood cholesterol
levels. In fact, there is evidence that monounsaturated fats (olive,
peanut, or canola oils) may even help to lower blood cholesterol.
There are a few vegetable fats such as coconut oil, palm oil,
and cocoa butter (found in chocolate) that act like saturated
fats in the body, so they should be avoided.
The term hydrogenated vegetables oils appears often on food labels.
Hydrogenation is a manufacturing process for making vegetable
oils solid at room temperature. Therefore, they are saturated
even though they are vegetable oils. Hydrogenated oils are frequently
used in baked goods, snack foods, and margarine. Remember that
all fat in the diet must be reduced, but it is especially important
to avoid saturated fats.
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Animal Fats: Animal products as a group are a major source of saturated fat
in the average American diet. Butter, cheese, whole milk, ice
cream, and cream all contain high amounts of saturated fat. Saturated
fat is also concentrated in the fat that surrounds meat and in
the white streaks of fat in the muscle of meat (marbling). Poultry,
fish, and shellfish also contain saturated fat, although generally
less than meat.
Vegetable Fats: A few vegetable fats - coconut oil, cocoa butter
(found in chocolate), palm kernel oil, and palm oil - are high
in saturated fat. These vegetable fats are found in many commercially
baked goods, such as cookies and crackers, and in nondairy substitutes,
such as whipped toppings, coffee creamers, cake mixes, and even
frozen dinners. They also can be found in some snack foods like
chips, candy bars, and buttered popcorn. Because these vegetable
fats are not visible in these foods (unlike the fat in meats)
it is important for you to read food labels. The label may tell
you how much saturated fat a food contains, which will help you
choose foods lowest in saturated fats.
Remember: Saturated fats are found primarily in animal products.
But a few vegetable fats and many commercially processed foods
also contain saturated fat. Read labels carefully. Choose foods
wisely.
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