Although fats are necessary for good health, some fats are healthier than others. Saturated fats and trans fats – fats that have been altered chemically to behave like saturated fats – have been shown to promote the formation of hardened arteries (atherosclerosis) and coronary artery disease. In contrast, mono and polyunsaturated fats, including omega-3 fatty acids can have cardioprotective effects as part of a heart-healthy diet. To promote cardiovascular wellness and reduce heart disease risk, the following are some heart-healthy tips to help you balance and manage the fat in your diet:
Choose to bake, broil, grill or roast dishes instead of frying. Prepare foods with salt-free herbs and seasonings, low-fat or fat-free broth, lemon juice or cooking wine to keep them moist.
Stir-fry or sauté foods using only small amounts of vegetable oil, such as canola oil, extra-virgin olive oil or safflower oil. Avoid cooking with or adding butter, lard or shortening, which are high in saturated fat and cholesterol. Also, read the ingredients lists on food labels to avoid foods prepared with “tropical oils” (i.e., coconut oil, palm kernel oil, cocoa butter and palm oil), which are very high in saturated fats.
Choose sauces and gravies that are prepared without high-fat ingredients, such as heavy cream, butter, margarine, mayonnaise or animal fats or “drippings.”
Choose lean meats. Remove the skin from poultry products and cut away any excess fat from meats before cooking and eating. Both traditional (e.g., chicken and turkey) and non-traditional (e.g., emu or ostrich) poultry are lower-fat, cholesterol alternatives to beef. Seafood is also a healthy substitute for red meat, but make sure not to fry it or drown it in cocktail sauce or butter.
Choose low-fat or fat-free milk and dairy products. Gradually switch from whole-fat dairy products to 2 percent, 1 percent, to skim or fat-free milk. There are low fat versions of most cheeses available on the market. Also, non-dairy creamers contain saturated fats and could be gradually replaced with fat-free milk.
Read food labels. Information about the total fat, saturated fat and cholesterol content of foods can be found on the Nutrition Facts label. Use the information provided on food labels to compare similar products.
Read the ingredients list on food labels. Processed foods made with partially hydrogenated vegetable oils such as cookies, crackers, or baked goods, may be high in trans fats. Also avoid commercial fried foods such as French fries, onion rings or donuts, which are other major sources of trans fats.
Choose fats and oils with 2 grams or less of saturated fat per tablespoon. Avoid hard margarines, particularly those that contain partially hydrogenated or trans fats. Because softer typically means less saturated, the softest margarines are the most desirable. Choose liquid or tub margarines, canola, olive, safflower, corn or soybean oils.
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