There is no recommended level of trans fat because any amount can be harmful.įortunately, nutrition facts labels on packaged foods are now required to list trans fat content. Trans fats, commonly found in deep fried foods or foods made with partially hydrogenated oils, are especially harmful because they raise LDL cholesterol and also decrease the "good cholesterol," high-density lipoprotein (HDL). Sauté vegetables in a teaspoon of oil instead of a pat of butter. Spread peanut butter – especially natural peanut butter – instead of butter on your toast.
For example, add guacamole instead of cheese to your tacos. To decrease your saturated fat intake, cut down on meat, cheese, butter and cream. For a person eating 2,000 calories per day, that's 16 grams of saturated fat, the equivalent of less than 3 ounces of cheese. No more than 7 percent of your calories each day should come from saturated fats. Saturated fats are unhealthy primarily because they raise blood levels of low-density lipoprotein (LDL), the so-called "bad" cholesterol.
When it comes to your heart, some fats are bad and some are good. When it comes to your weight, all fats are equally high in calories. Mono- and polyunsaturated fats, especially omega-3 fats, are good for your heart. A heart-healthy diet is low in these harmful fats but includes moderate amounts of healthy fats. Saturated and trans fats can be especially harmful to your heart and arteries. What's the difference between healthy fat and unhealthy fat? Calorie-balanced to support a healthy weight.High in fruits and in green, red and orange vegetables.High in omega-3 fats, found in many fishes, especially salmon.How can I increase the amount of fiber in my diet?.How much fiber should I have in my diet?.What effect does alcohol have on my heart?.How can I decrease the amount of sodium in my diet?.How much sodium, or salt, should I have in my diet?.How much healthy fat should I have in my diet?.What's the difference between healthy fat and unhealthy fat?.
Improving your diet can help you manage current health conditions, such as high cholesterol, blood pressure and blood sugar, and can also help prevent future health problems. The foods you eat directly impact your cardiovascular health.