Saturated fat clogs up the arteries and can cause health problems such as cardiovascular disease and high blood pressure. Whole milk, red meat, french fries, cookies, fast food, and desserts are all high in saturated fats—as are cheese, pizza, and animal products, such as chicken dishes, sausage, hot dogs, bacon, and ribs. Other sources: lard, butter, and tropical oils like coconut and palm. Limit saturated fat intake to no more than 10 percent of your total calories (about 22 grams, based on a 2,000-calorie-per-day diet), or, to reduce risk of heart disease, try to limit it to 7 percent (about 15 grams, based on a 2,000-calorie-per-day diet).
Your intake should be lower if you are trying to tone up and/or lose weight or have a lower calorie diet.
Trans fat is, in my opinion, the least healthy of all because it hardens arteries, which impedes circulation. Most trans fats come from processed foods or any food that is mass-produced. Trans fat is popular in restaurants and processed food companies because it helps keep the food from spoiling. It is found in margarines, snack foods, and prepared desserts. It’s difficult to eliminate all trans fats because there are
some that are naturally occurring in meat and dairy foods. Obviously, trans fat in a glass of whole milk is a better choice than getting it from processed food, but either way the American Heart Association recommends limiting trans fat to no more than 1 percent of your total daily calories. For most people,
this is less than 2 grams a day.
Cholesterol intake should be less than 300 milligrams a day—less than 200 milligrams a day if you’re at high risk of cardiovascular disease. Cholesterol is found in eggs and egg dishes, chicken dishes, beef dishes and hamburgers. Other sources: seafood, dairy products, lard, and butter
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