Which Foods Contain Which Types of Fat?

Introduction
Not all fats are created equal. Some fats can raise your blood cholesterol level, and others can help lower your cholesterol level. If you have high blood cholesterol, make sure that you know what foods contain which types of fats so that you can lower your cholesterol and reduce your risk for heart disease.

Saturated fat
Saturated fat is the worst kind of fat for your heart. A diet high in saturated fat can raise blood cholesterol levels. This type of fat is found in animal food products and tropical plant oils and is often solid at room temperature.

Foods high in saturated fat:

• whole milk dairy products such as butter, cheese, whole milk, and ice cream
  
• meat and poultry
  
• vegetable shortening
  
• tropical oils such as palm or coconut oil which are used in baked goods
  

Low fat or nonfat dairy products are okay to use. When eating meat, trim the fat and remove the skin from poultry. Also, choose small portions. A standard portion of meat, poultry, or fish is 3-4 ounces, which is the size of a deck of cares or a small computer mouse. Eat baked goods in moderation, and select those made without butter, cream, tropical oils, or vegetable shortening.

Polyunsaturated fat
This type of fat helps to lower total cholesterol levels, although it has been shown to lower both LDL, the "bad" type of cholesterol, and HDL, the "good" type of cholesterol. Do not increase your intake of polyunsaturated fat, but rather, use it in place of saturated fat. Sometimes, polyunsaturated fat is also called PUFA.

Foods high in polyunsaturated fat:

• corn, safflower, and sunflower oils
  
• salad dressings made with the above oils
  
• margarine
  

Use these fats in moderation, and preferably in a liquid form. For example, margarine is made by turning a liquid oil into a more solid form through a process called hydrogenation. This process makes the polyunsaturated fat more similar to a saturated fat. Therefore, choose a soft or tub margarine which is more polyunsaturated than a solid stick margarine.

Monounsaturated fat
This is the best type of fat to choose. Monounsaturated fat in the diet can help lower cholesterol levels. Use these types of fats in place of saturated and polyunsaturated fat.

Foods high in monounsaturated fat:

• canola and olive oils
  

Most people use these oils for cooking or for salad dressings. Even though these fats are healthier, remember that all fats are very high in calories, and eating too much of any kind of fat can lead to weight gain. Therefore, try to eat less saturated fat, and use polyunsaturated, or preferably, monounsaturated fat instead.

Cholesterol
This is actually not a type of fat, but a waxy substance that is found in the cells of all animals. Your blood cholesterol level is a result of both the cholesterol that your own liver makes, and the cholesterol that you eat. Despite the well-publicized negative effects of high blood cholesterol levels, cholesterol is necessary for normal human health. However, it is not required in the diet as your own liver can produce it.

Some people have high blood cholesterol levels due to an overactive liver that produces too much cholesterol. A high fat diet, especially one high in saturated fat, can stimulate the human liver to produce more cholesterol than is necessary for health. Other people may eat a diet high in cholesterol, which causes their blood cholesterol level to rise. Cholesterol is found only in foods from animals.

Foods that contain cholesterol:

• organ meats such as liver
  
• meat, poultry, shellfish, fish
  
• egg yolks
  
• dairy products such as milk, yogurt, and cheese
  
• baked goods made with egg yolks, butter, and cream
  

Summary
If you eat animal products, do so in moderation, and choose lower fat or leaner cuts. Trim the fat off of meat and take the skin off of poultry. Select low fat or nonfat dairy products that contain all the protein and calcium found in whole milk products, but much less fat and calories. Choose fruits, vegetables, and whole grains more often. They contain no cholesterol, little or no fat, and are often loaded with healthy vitamins, fiber, and other nutrients which can also help lower blood cholesterol levels.