Heart Conditions
Dietary Fats: What's Good for Your Heart?
6 min read
By Apollo 24/7, Published on - 19 November 2020, Updated on - 18 October 2022
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Importance of dietary fats
- Fats are a source of energy
- Fats contain essential fatty acids that human bodies cannot produce on their own
- Fats are a component of cell walls
- Fats are needed to absorb fat-soluble vitamins: A, D, E, and K
- Fats protect organs and insulate bodies
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Unhealthy fats
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Saturated fats
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Trans fats
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Healthy fats
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Monounsaturated fats
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Polyunsaturated fats
Association between fat intake and body weight
What are the recommendations for fat intake?
- Saturated fat: less than 10%
- Trans fat: 0%
- Monounsaturated fat: 15% to 20%
- Polyunsaturated fat: 5% to 10%
- Cholesterol: not more than 300 mg
Tips for including fats in the diet
- Read the nutrition labels of packaged and processed foods carefully. Select foods that contain fewer saturated fats and no trans fats/partially hydrogenated fats.
- Select low-fat sources of protein such as dried beans, peas, tofu, egg whites, fish, and lean meats.
- Opt for foods that be cooked without added butter, gravy, or high-fat sauces. Avoid frying foods.
- Use oil instead of solid fats for cooking. Choose healthy cooking oils such as canola oil or olive oil.
- Sprinkle herbs, spices, and lemon juice on cooked vegetables instead of butter, cheese, or cream-based sauces.
- Reduce intake of ice cream, pastries, and cakes. Opt for healthy, low-sugar, and low-fat alternatives.
An important note
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