Alice H. Lichtenstein, DSc, associate chairwoman of the American Heart Association's (AHA) nutrition committee, says the tide began to turn on fat limits in 2000, and most major health organizations, including the AHA, have since removed such limitations.
"The emphasis now is on limiting saturated fats and trans fats," says Lichtenstein, who is also a professor of nutrition at Tufts University.
"Studies have shown that people who consumed two or more servings of fish per week had a 30% lower risk of
heart disease."
Saturated fats are found in animal products such as meat and dairy goods, and trans fats are found in processed snack foods and hardened fats such as margarine.
Hu and Lichtenstein say there are several easy ways to get more "good" (unsaturated) fats in your diet while cutting out the "bad" (saturated and trans fats). Some of their tips include:
- Dip your bread in olive oil (a good source of unsaturated fat) rather than butter or margarine.
- Use plant-based oils such as soy, canola, or corn oils, in cooking and baking rather than shortening, butter, or margarine.
- Switch from standard, stick margarine to softer ones that come in tubs, which contain less trans fats -- if you must use margarine.
- Eat red meat in moderation and avoid highly processed meat products such as bacon and sausage that are higher in fat. Trim the fat and skins from all types of meat, pork, and poultry.
"You can have a healthy, higher-fat diet with good fats and also have a healthy, relatively low-fat diet if most of the carbohydrates are whole rather than refined," says Hu.
Whole grains carbohydrate sources, such as whole wheat bread, oatmeal, and popcorn, are less processed and contain more fiber and nutrients than their refined counterparts such as white bread, bakery products, and most pastas.
Lichtenstein says the findings of this study are consistent with the AHA's dietary guidelines, which were also revised in 2001 to include at least two servings of fish per week. Studies have shown that people who consumed two or more servings of fish per week had a 30% lower risk of heart disease.
Medically reviewed by Brunilda Nazario, MD.
SOURCES: The Journal of the American Medical Association, Nov. 27, 2002 • Frank Hu, MD, PhD, associate professor of nutrition, Harvard School of Public Health • Alice H. Lichtenstein, DSc, professor of nutrition, Tufts University, and associate chairwoman, American Heart Association's Nutrition Committee • American Heart Association Dietary Recommendations • U.S. Dietary Guidelines.
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