Know Your Fats: Why unsaturated fats are the best choice

 

Fats and oils are important to our health -- but not all fats are the same.  All fats are high in calories, so it is a good idea to eat them in moderation! Use the information below to learn more about each kind of fat.

Best Choice: Unsaturated Fats
  • Unsaturated fats provide your body with the fat it needs, like Omega-3 fatty acids. 
  • These healthy fats mostly come from plants and fish. 
  • They help lower “bad" cholesterol (LDL) and reduce the risk of heart disease and stroke. This is because less fat builds up in the arteries. 
  • An easy way to recognize unsaturated fats is that they are liquid when at room temperature. 

Eat these foods that have unsaturated fats:

  • Vegetable oils like olive oil, canola oil, or sunflower oil
  • Avocados
  • Fatty fish
  • Many nuts and seeds
Limit: Unsaturated Fats
  • Saturated fats mainly come from animals, plus a few plants.
  • Saturated fats raise "bad" cholesterol (LDL). This can lead to an increased risk of heart attacks, heart disease, and strokes. This is because more fat builds up in the arteries.
  • Saturated fats are solid when at room temperature.
  • Limit the number of saturated fats you eat each day. 

Limit these foods that have saturated fats:

  • Fatty meats
  • Poultry with skin
  • Lard, cream, and butter
  • Cheese and whole milk
  • Baked goods
  • Fried foods
  • Coconut oil and Palm oil

Avoid: Trans Fats
  • Trans fats are mostly artificially made during food processing.
  • They raise “bad" cholesterol (LDL) AND they also lower "good" cholesterol (HDL). 
  • Trans fats increase the risk of heart disease and strokes. 
  • Trans fats are solid when at room temperature.
  • AVOID trans fats.

Avoid these foods that have trans fats:

  • Baked goods such as:
    Pastries
    Pie crusts
    Biscuits
    Cookies
    Some crackers

  • Fried fast foods, including french fries, fried chicken, and fried fish

  • Stick margarines

  • Shortenings

Action Step: Use these steps to limit saturated and trans fats:

  • For protein, choose lean cuts of meat or poultry. 
  • Choose non-meat proteins like fish, beans, lentils, nuts, and seeds.
  • Choose low-fat dairy products.
  • Read labels. Choose foods with less saturated fat and no trans fat. 
  • Read the ingredients list. Avoid foods that list “hydrogenated” or “partially hydrogenated” oil.
  • Watch out for fried foods, baked goods, crackers, margarines, and shortenings. They often include trans fat.

Whole nuts and seeds are a choking hazard and should not be given to children under 4. Finely minced is OK to give.

Whole nuts and seeds are a choking hazard and should not be given to children under 4. Finely minced is OK to give.