The American Heart Association recommends limiting saturated fats – which are found in butter, cheese, red meat and other animal-based foods, and tropical oils. There’s a lot of conflicting information about saturated fats. You also might try to replace some of the meat you eat with beans or legumes. Prepare them without added saturated and trans fat.Įat foods made with liquid vegetable oil but not tropical oils. What are alternatives to replace saturated fats in the foods I eat?Īs part of an overall heart-healthy dietary pattern, choose lean meats and poultry without skin.
Limit salt, sugar, animal fat, processed foods and alcohol. Choose whole grains, lean and plant-based protein and a variety of fruits and vegetables. Balance calorie intake with calorie needs to achieve and maintain a healthy weight. Apply this general guidance regardless of where your food is prepared or consumed: Remember the big picture, your overall eating pattern. That’s about 13 grams of saturated fat per day. The American Heart Association recommends aiming for a dietary pattern that achieves 5% to 6% of calories from saturated fat.įor example, if you need about 2,000 calories a day, no more than 120 of them should come from saturated fat. Examples of foods with saturated fat are: Most come from animal sources, including meat and dairy products, as well as tropical fats like coconut, palm and palm kernel. Saturated fats occur naturally in many foods. Replacing foods that are high in saturated fat with healthier options can lower risk of heart disease. Because they are typically solid at room temperature, they are sometimes called “solid fats.” Saturated fats can cause problems with your cholesterol levels, which can increase your risk of heart disease. Saturated fats are found in animal-based foods like beef, pork, poultry, full-fat dairy products and eggs and tropical oils like coconut, and palm. Saturated fats are typically solid at room temperature. A high level of LDL cholesterol in your blood increases your risk of heart disease and stroke. La Iniciativa Nacional de Control de la HipertensiónĮating too much saturated fat can raise the level of LDL cholesterol in your blood. 
National Hypertension Control Initiative. Institute for Precision Cardiovascular Medicine. 
Pets and Your Health / Healthy Bond for Life.
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