What's On Your Plate? part 8--FATS

The major kinds of fats in the food we eat are saturated, polyunsaturated, monounsaturated, and trans fatty acids. Saturated fats and trans fats raise blood cholesterol. Dietary cholesterol also raise blood cholesterol. A high level of cholesterol in the blood is a major risk factor for coronary heart disease, which leads to heart attack, and also increases the risk of stroke.
Recommendations
* Limit foods high in saturated fat, trans fat and/or cholesterol such as whole milk dairy products, fatty meats, tropical oils, partially hydrogenated vegetable oils and egg yolk. Instead choose foods low in saturated fats, trans fats and cholesterol. Here are some helpful tips:
--Eat a variety of fruits and vegetables
--Eat a variety of grain products, including whole grains
--Eat fish at least twice a week, particularly fatty fish
--Include fat free and low fat milk products, legumes (beans), skinless poultry and lean meats
--Choose fats and oils such a liquid and tub margarines, canola, corn, safflower, soy bean and olive oil.
* Saturated fat intake should not exceed 7 percent of total calories each day. Trans fat intake should not exceed 1 percent of total calories each day.
* Total fat intake (satuated, trans, monounsatuated, polyunsatuated) should be adjusted to fit total caloric needs. Overweight people should consume no more than 30 percent of total calories from fat.