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Diets that are high in saturated fats raise “bad” cholesterol levels in the blood. The “bad” cholesterol is called LDL (low-density lipoprotein) cholesterol. High LDL cholesterol, in turn, increases the risk for coronary heart disease. Here are 6 simple tips to help you limit saturated fats while keeping the unsaturated ones in your diet.
Add more veggies, whole grains, lean meat, and low-fat or fat-free cheese to your shopping list.
Choose cuts of beef and pork with round or loin in the name, such as sirloin, tenderloin, or top round steak.
Use our Better Choice shelf tags to help you identify foods with more of the nutrients you need, like fiber, and less of the things you don't need, like saturated fat.
Eat fish twice per week. Try to include fish such as salmon. Seafood contains a range of nutrients, including healthy omega-3 fats. Eating 8 ounces per week of a variety of seafood can help prevent heart disease.
Source: “10 Tips: Eat Seafood Twice A Week.” United States Department of Agriculture (USDA): ChooseMyPlate.gov. October 20, 2016.
When you're in the mood to snack, try a handful of nuts or seeds. Look for walnuts or almonds with mostly monounsaturated fats, the kind of unsaturated fat you want to increase.
Source: U.S. Department of Health and Human Services, Office of Disease Prevention and Health Promotion: Health.gov. “2015–2020 Dietary Guidelines for Americans 8th ed., Chapter 1: A Closer Look Inside Healthy Eating Patterns.” December 2015.
Try some of our featured Aprons Heart Smart recipes. It's a simple way to help you follow the USDA Dietary Guidelines.
Not all fats are bad. And not all are good, either. Here are a few suggestions to help you make educated decisions.
The Mediterranean-style diet can be a delicious way to replace your saturated fats with unsaturated fats.