Eating a Diet Low in Saturated Fat, Trans Fat, and Cholesterol
- Whole milk
- Ice cream
- Whole-milk cheeses
- Meats (like beef, poultry with skin, or lamb)
- French fries
- Fried onion rings
Healthier Fat Options
- Certain oils, like safflower, sesame, or soy
- Certain fish, like salmon, mackerel, or trout
- Combine nuts, seeds, dry cereal, and dried fruit for a snack mix.
- Use mashed avocado as a sandwich or bagel spread.
- In sesame oil, saute vegetables, tofu, and peanuts.
- Bake pecans or walnuts into breads, pancakes, and muffins.
- Use an oil sprayer for your cooking oils; spray meats and vegetables and sprinkle with herbs before cooking.
- Coat salmon or tuna steaks in sesame oil and sesame seeds before broiling.
Butter vs. Margarine
American Dietetic Association http://www.eatright.org/
American Heart Association http://www.americanheart.org/
Heart and Stroke Association of Canada http://ww2.heartandstroke.ca/
Health Canada http://www.hc-sc.gc.ca/
About Cholesterol. American Heart Association website. Available at: http://www.heart.org/HEARTORG/Conditions/Cholesterol/AboutCholesterol/About-Cholesterol%5FUCM%5F001220%5FArticle.jsp. Updated October 11, 2012. Accessed December 11, 2012.
Dietary Guidelines for Americans 2010. United States Department of Health and Human Services website. Available at: http://health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf. Updated December 2010. Accessed December 11, 2012.
Dietary Recommendations for Cardiovascular Disease Prevention. EBSCO DynaMed website. Available at: http://www.ebscohost.com/dynamed/what.php. Updated November 26, 2012. Accessed December 11, 2012.
Mead A, Atkinson G, Albin D, et al. Dietetic guidelines on food and nutrition in the secondary prevention of cardiovascular disease-evidence from systematic reviews of randomized controlled trials (second update). J Hum Nutr Diet. 2006;19:401-419.
Monounsaturated Fats. American Heart Association website. Available at: http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/Fats101/Monounsaturated-Fats%5FUCM%5F301460%5FArticle.jsp. Updated October 29, 2010. Accessed December 11, 2012.
Polyunsaturated Fats. American Heart Association website. Available at: http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/Fats101/Polyunsaturated-Fats%5FUCM%5F301461%5FArticle.jsp. Updated October 29, 2010. Accessed December 11, 2012.
Trans Fats. American Heart Association website. Available at: http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/Fats101/Trans-Fats%5FUCM%5F301120%5FArticle.jsp. Updated October 29, 2010. Accessed December 11, 2012.
What are Solid Fats? United States Department of Agriculture Choose My Plate website. Available at: http://www.choosemyplate.gov/weight-management-calories/calories/solid-fats.html. Accessed December 11, 2012.
Willett WC. Trans fatty acids and cardiovascular disease-epidemiological data. Atheroscler Suppl. 2006;7:5-8.
Zaloga GP, Harvey KA, Stillwell W, Siddiqui R. Trans fatty acids and coronary heart disease. Nutr Clin Pract. 2006;5:505-512.
- Reviewer: Brian Randall, MD
- Review Date: 12/2012 -
- Update Date: 12/11/2012 -