The Facts on Fat
Fat is a high-energy source and plays an important role in our bodies. But eating too much fat increases risk of obesity, heart disease and diabetes. It is not only the amount of fat that you eat that matters, but the kinds of fat too.
NOT all Fats are created Equal - Different Fats have different effects on blood cholesterol levels
| Type of Fat | Sources | Blood Cholestoral Levels |
| Polyunsaturated Fats | Soft fats such as vegetable oils and foods such as soft margarine that contain these oils. Safflower, sunflower, corn and soybean oils are all high in polyunsaturates | LOWER levels |
| Monounsaturated Fats | Found mostly in soft fats such as canola and olive oil, and foods such as soft margarine contain these oils | LOWER levels |
| Saturated Fats | Found mostly in "firm fat" that comes from animal food sources, such as fatty cuts of meat, poultry with skin-on, whole-milk dairy products, cheese, butter, lard and some vegetable oils like coconut, palm kernel and palm oils.Also found in some processed foods, that contain "shortening" or "partially hydrogenated" oils in the ingredient lists. | INCREASES levels |
| Trans Fatty Acids | Are found mostly in processed foods and baked goods that contain shortening or partially hydrogenated fats (like some brands of margarine, cookies, crackers, french fries and potato chips). Look for the words "hydrogenated" or "partially hydrogenated" in the ingredient list and choose less often. | INCREASES levels |
Many other foods besides meat contain fat. You must look at your total diet to identify sources of dietary fat when reducing your total and saturated fat intake.