Heart-Healthy Eating
Know Your Fats

Not a fat at all, but a fat-like substance. Dietary cholesterol is found only in foods of animal origin, such as egg yolks, organ meats and whole milk dairy products. Blood cholesterol is a waxy substance in our body. It does occur naturally in our bodies. Certain people may be more prone to higher amounts of blood cholesterol, and certain people may produce more as a result of diet and lifestyle.

Saturated fats:

Saturated fats are found mostly in animal products such as whole milk dairy products, animal fat and vegetable products such as coconut oil, palm oil and palm kernel oils. They are considered “bad” because in large amounts they are the fats most likely responsible for raising your blood cholesterol.

Trans fats and hydrogenated fats:

When liquid vegetable oils are heated in the presence of hydrogen during processing they become hydrogenated. This is how trans fatty acids are made. The more hydrogenated an oil, the harder it will be at room temperature. Trans fats are found in stick margarine, shortening and many commercially prepared baked goods, snack foods and processed foods. Trans fats are considered “bad” because they raise LDL cholesterol and lower HDL cholesterol.

Polyunsaturated and monounsaturated fats:

These fats are found primarily in oils from plants. Sunflower, safflower, corn and soybean bean oils are rich in polyunsaturated fats. Canola, olive and peanut oils, olives, avocados and nuts are rich in monounsaturated fats. They are considered “good” oils because they tend to decrease LDL levels and increase HDL levels. However, if you are overweight, keep in mind that all oils are high in calories so should be used carefully.

A sample chart of the fat, cholesterol and calories in foods:

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