May 7, 2005 - Vol.VIII Issue 18

Saturated Fats

Foods high in saturated fats tend to raise blood cholesterol. These foodsinclude high-fat dairy products (like cheese, whole milk, cream, butter,and regular ice cream), fatty fresh and processed meats, the skin and fatof poultry, lard, palm oil, and coconut oil. Keep your intake of thesefoods low.Dietary Cholesterol

Foods that are high in cholesterol also tend to raise blood cholesterol.These foods include liver and other organ meats, egg yolks, and dairyfats.

Trans-Fatty Acids

Foods high in trans-fatty acids tend to raise blood cholesterol as well.These foods include those high in partially hydrogenated vegetable oils,such as many hard margarines and shortenings. Foods with a high amount ofthese ingredients include some commercially fried foods and some bakerygoods.

Unsaturated Fats

Unsaturated fats (oils) do not raise blood cholesterol. Unsaturated fatsoccur in vegetable oils, most nuts, olives, avocados, and fatty fish likesalmon. Unsaturated oils include both monounsaturated fats andpolyunsaturated fats. Olive, canola, sunflower, and peanut oils are someof the oils high in monounsaturated fats. Vegetable oils such as soybeanoil, corn oil, and cottonseed oil and many kinds of nuts are good sourcesof polyunsaturated fats. Some fish, such as salmon, tuna, and mackerel,contain omega-3 fatty acids that are being studied to determine andconclusively establish if they offer protection against heart disease. Usemoderate amounts of food high in unsaturated fats, taking care to avoidexcess calories.