ChOoSe YoUr FoOdS WiSeLy

Why should I choose fats wisely?

Diabetes increases your chances of having a heart
attack or a stroke. But you can protect your
heart and blood vessels by choosing fats wisely.



Some kinds of fat, such as butter and shortening,
can increase your cholesterol and your chances
of heart disease. Other kinds, such as olive oil
and canola oil, protect your heart by lowering
your cholesterol levels.



All fats are high in calories. If you’re trying to
lose weight, you’ll still want to limit the amount
of fat you eat. The types and amounts of fat
appear in the Nutrition Facts area of food labels.






How can I choose fats wisely?

Try these steps to protect your heart and blood
vessels:

• Eat less total fat, especially less saturated fat
and trans fat.

• Cut back on foods that are high in cholesterol.

• Choose the kinds of fat that can help lower
your cholesterol levels.




Fats that increase your chances
of heart disease and stroke.

Saturated fat, trans fat, and cholesterol increase
your blood cholesterol and can cause a buildup
of materials that can clog your blood vessels.
The blood supply to your heart can be blocked,
leading to a heart attack. A blockage in the
blood vessels going to your brain can result
in a stroke.



Saturated fat

Saturated fat can raise your cholesterol level.


Trans-unsaturated fatty acids
(trans fats)
Trans fats can also raise your cholesterol level.



Sources of saturated fat

• bacon and bacon grease

• butter

• chocolate

• coconut and coconut oil

• cream sauce

• high-fat dairy products,
such as cheese, cream,
ice cream, whole milk,
2% milk, and sour cream

• fatback and salt pork

• gravy made with meat
drippings

• lard and shortening

• high-fat meats like
regular ground beef,
bologna, hot dogs,
sausage, and spareribs

• palm oil and palm
kernel oil

• poultry skin





Toolkit No. 7

Eating low-saturated-fat, low-cholesterol foods can protect
your heart and blood vessels.




Sources of trans fat

• processed foods like snacks and baked goods with
hydrogenated oil or partially hydrogenated oil

• stick margarines

• shortening

• some fast food items such as french fries




Protect Your Heart: Choose Fats Wisely


Cholesterol

Your body makes some of the cholesterol in your
blood. The rest comes from the foods you eat.
Foods from animals are the main sources of
dietary cholesterol.



Omega-3 fatty acids

This type of fat helps prevent clogging of the
arteries. Some types of fish are high in omega-3
fatty acids. Eat fish, prepared a low-fat way, 2
or 3 times a week. Choose broiling, baking,
grilling, or steaming. You can also buy tuna
packed in water and make tuna fish salad with
low-fat or fat-free mayonnaise.



Sources of cholesterol

• high-fat dairy products

• egg yolks

• liver and other organ meats

• high-fat meat and poultry



Sources of monounsaturated fat

• avocado

• canola oil

• nuts like almonds, cashews, pecans, and peanuts

• olive oil and olives

• peanut butter and peanut oil

• sesame seeds



Sources of polyunsaturated fat

• corn oil

• cottonseed oil

• safflower oil

• soybean oil

• sunflower oil

• walnuts

• pumpkin or sunflower seeds

• soft (tub) margarine

• mayonnaise

• salad dressings