![]() ![]() Cutting back on saturated fat will likely have no benefit, however, if people replace saturated fat with refined carbohydrates.The American Heart Association goes even further, recommending limiting saturated fat to no more than 7 percent of calories.The Dietary Guidelines for Americans recommends getting less than 10 percent of calories each day from saturated fat.Saturated fat is mainly found in animal foods, but a few plant foods are also high in saturated fats, such as coconut, coconut oil, palm oil, and palm kernel oil. Even healthy foods like chicken and nuts have small amounts of saturated fat, though much less than the amounts found in beef, cheese, and ice cream. Saturated FatsĪll foods containing fat have a mix of specific types of fats. ( 9)įinding Foods with Healthy Fats is a handy visual guide to help you determine which fats are beneficial, and which are harmful. More recently, a randomized trial known as the Optimal Macronutrient Intake Trial for Heart Health (OmniHeart) showed that replacing a carbohydrate-rich diet with one rich in unsaturated fat, predominantly monounsaturated fats, lowers blood pressure, improves lipid levels, and reduces the estimated cardiovascular risk.In trials in which polyunsaturated and monounsaturated fats were eaten in place of carbohydrates, these good fats decreased levels of harmful LDL and increased protective HDL. Dutch researchers conducted an analysis of 60 trials that examined the effects of carbohydrates and various fats on blood lipid levels.The American Heart Association suggests that 8-10 percent of daily calories should come from polyunsaturated fats, and there is evidence that eating more polyunsaturated fat-up to 15 percent of daily calories-in place of saturated fat can lower heart disease risk. Most people don’t eat enough healthful unsaturated fats. Read more about omega-3 fats in our Ask the Expert with Dr.Higher blood omega-3 fats are associated with lower risk of premature death among older adults, according to a study by HSPH faculty.Good plant sources of omega-3 fats include flax seeds, walnuts, and canola or soybean oil.An excellent way to get omega-3 fats is by eating fish 2-3 times a week.The body can’t make these, so they must come from food. Omega-3 fats are an important type of polyunsaturated fat. Canola oil – though higher in monounsaturated fat, it’s also a good source of polyunsaturated fat.Sunflower, corn, soybean, and flaxseed oils.Polyunsaturated fats are found in high concentrations in Nuts such as almonds, hazelnuts, and pecansĢ.Monounsaturated fats are found in high concentrations in: There are two types of “good” unsaturated fats:ġ. Unsaturated fats are predominantly found in foods from plants, such as vegetable oils, nuts, and seeds. Unsaturated fats, which are liquid at room temperature, are considered beneficial fats because they can improve blood cholesterol levels, ease inflammation, stabilize heart rhythms, and play a number of other beneficial roles. ![]()
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