The love/hate relationship
Fats and oils are part
of a healthful diet.
Fats serve many
functions in our body
energy and carrying
Vitamins A, D, E, and
Fats also support
help protect your
organs and help
keep your body
Adds flavor to food
organs from shock
Insulates the body
from shock and
Most people eat too
The type of fat and how
much you eat will affect
your heart health.
High intakes of these fats
can increase your risk for
coronary heart disease.
These fats need to be
listed on the Nutrition Facts
Raise LDL and HDL levels of cholesterol
Saturated fats are typically solid at room
Found in animal sources, coconut and
More harmful than cholesterol.
Better than Saturated fats.
Found in vegetable oils and fish.
Lowers both the LDL and HDL cholesterol
levels in blood.
best type of fat
found in both animal and plant sources
Olive, canola and peanut oils are the most
Monounsaturated fats lower LDL and
raise HDL levels of cholesterol in the
Trans fats (or trans fatty acids) are
created in an industrial process that adds
hydrogen to liquid vegetable oils to make
them more solid.
Another name for trans fats is “partially
hydrogenated oils." Look for them on the
ingredient list on food packages.
Trans Fats cont.
Trans fats raise your bad (LDL) cholesterol
levels and lower your good (HDL)
Increases your risk of developing heart
disease and stroke.
Associated with a higher risk of developing
type 2 diabetes.
Trans Fats cont
Trans fats can be found in many foods
especially in fried foods like French fries
and doughnuts, and baked goods
including pastries, pie crusts, biscuits,
pizza dough, cookies, crackers, and stick
margarines and shortenings.
Look for ingredients referred to as
“partially hydrogenated oils.”
How much TRANS fat can I eat?
The American Heart Association recommends
less than 1 percent of your total daily calories
should be trans fats.
if you need 2,000 calories a day, no more than
20 calories should come from trans fats.
That’s less than 2 grams of trans fats a day.
Given the amount of naturally occurring trans
fats you probably eat every day, this leaves
virtually no room at all for industrially
manufactured trans fats.
Keep total fat intake
between 25-35% of total
Let most of the fats you
eat be polyunsaturated
and monounsaturated fats
such as fish, nuts and
Fat-like substance made by the body that
has some useful functions:
Found in every body cell
Part of skin tissue
Transports essential fatty acids
Needed to produce hormones
Types of Cholesterol
The body has HDL (good) cholesterol and
LDL (bad) cholesterol.
“H” stands for “healthy”
“L” stands for “loser”.
High levels of LDL cholesterol is one factor
related to heart disease and obesity.
The body manufactures all the cholesterol it
needs, eliminating the need to include it in your
In all animal tissues
Cholesterol is not found in foods of plant origin
Cholesterol is found in the membrane between
the cells not in the cells or fleshy part of the
16 Tips to Avoid Fats
Steam, boil, or bake vegetables; or for a
change, stir-fry in a small amount of
Season vegetables with herbs and spices
rather than with sauces, butter, or
Try lemon juice on salads or use limited
amounts of oil-based salad dressing.
To reduce saturated fat, use margarine
instead of butter in baked products and,
when possible, use oil instead of
Try whole-grain flours to enhance flavors
of baked goods made with less fat and
Replace whole milk with skim or low-fat
milk in puddings, soups, and baked
Substitute plain low-fat yogurt, blender-
whipped low-fat cottage cheese, or
buttermilk in recipes that call for sour
cream or mayonnaise
Choose lean cuts of meat.
Trim fat from meat before and/or after
Remove skin from poultry before cooking
Cook meat or poultry on a rack so the fat
will drain off. Use a nonstick pan for
cooking so added fat will be unnecessary
Chill meat or poultry broth until the fat
becomes solid. Spoon off the fat before
using the broth
Limit egg yolks to one per serving when
making scrambled eggs. Use additional
egg whites for larger servings. Use "egg
substitutes" for baking or for scrambled
Try substituting egg whites in recipes
calling for whole eggs. For example, use
two egg whites in place of each whole egg
in muffins, cookies, and puddings
Substitute 1/2 c. plain non-fat yogurt for
the same amount of mayonnaise and save
736 calories and 89 grams of fat
The love/hate relationship