Eating fat tastes good. Eating fat is essential to your health, but eating the wrong kind of fat will lead you to being over weight and can also lead to damaging your heart and other health problems. Knowing the facts on fat is important.
To lower your risk of heart disease, eat less of the unhealthy fats–saturated and trans fat. To protect your heart you should eat healthy fats–monounsaturated, polyunsaturated, and omega-3 fats. It is true that all fat is high in calories so watch your portion sizes.
Saturated fat raises blood cholesterol levels which puts you at greater risk for heart disease, heart attacks or strokes. Some nutrition guidelines suggest eating less than 7% of calories from saturated fat. This is approximately 15 grams of saturated fat per day. That is not a lot considering just 1 oz of cheese can have 8 grams of saturated fat.
Saturated fat foods include;
* High fat dairy products such as full-fat cheeses, ice cream, whole and 2% milk and sour cream
* High fat meats such as ground beef, bologna, hot dogs, sausage, bacon and spareribs
* Lard
* Butter
* Fatback & salt pork
* Gravy made with meat drippings
* Milk chocolate
* Palm oil and palm kernel oil
* Poultry skin
Trans Fat like saturated fat also increases blood cholesterol levels and is actually worse for you. Try to avoid all foods that contain trans fats. Important to note; food manufactures do not have to list trans fats on food labels if the trans fat is less than 0.5 grams. They may claim that their product has 0% trans fats.
Trans Fats include;
* Processed foods like snacks ( crackers & chips ) baked goods ( muffins, cookies & cakes) with hydrogenated oil or partially hydrogenated oil
* Stick margarine
* Shortening
* Some fast food items such as french fries
Monounsaturated Fats are called “good or healthy” fats because they can lower your bad (LDL) cholesterol. Food manufactures are not required to list monounsaturated fats on food labels which does not help when you are trying to get an accurate account of how much fat you are consuming in your daily diet.
Monounsaturated Fat include;
* Avocado
* Canola oil
* Nuts, almonds, cashews, pecans, & peanuts 
* Olive oil and olives
* Peanut butter & peanut oil
* Sesame seeds
Polyunsaturated Fats are also “healthy ” fats. The ADA recommends that you include these in your diet as well .
Polyunsaturated fats include;
* Corn oil
* Cottonseed oil
* Safflower oil
* Soybean oil
* Walnuts
* Pumpkin or sunflower seeds
* Mayonnaise
* Soft (tub) margarine
* Some salad dressings
Omega-3 Fatty Acids help prevent clogging of the arteries. The ADA recommends eating non- fried fish 2-3 times a week.
Omega-3 fatty acids include;
* Albacore tuna
* Herring
* Mackerel
* Rainbow trout
* Sardines
* Salmon
Plant foods rich in omega-3 fatty acids are……….
* Tofu & other soybean products
* Walnuts
* Flax seed Oil
* Canola Oil
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