Limit these nutrients: Fat, cholesterol, and
It is important to limit these nutrients. Eating too much fat, saturated
fat, trans fat, cholesterol, or sodium may raise your risk for certain
diseases, like heart disease, some cancers, or high blood pressure. Health
experts recommend that you keep your intake of saturated fat, trans fat and
cholesterol as low as possible as part of a nutritionally balanced diet.
- Foods that are high in saturated fat include cheese, whole milk, butter,
regular ice cream, and some meats. If your foods are prepared or processed with
lard, palm oil, or coconut oil, they will also have saturated fat. Saturated
fats tend to raise the level of cholesterol in your blood, which can put you at
risk for heart disease.
- Unsaturated fats do not raise blood cholesterol. Foods with unsaturated
fats include olives, avocados, fatty fish, like salmon, and most nuts. Olive,
canola, sunflower, soybean, corn, and safflower oils are high in unsaturated
fats. Even though unsaturated fats don't raise blood cholesterol, all types of
fat are high in calories and should be eaten in limited amounts.
- Trans fats are in foods that have "partially hydrogenated"
vegetable oils that are found in some margarines, vegetable shortenings,
crackers, candies, baked goods, cookies, snack foods, fried foods, and other