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
Academy of Nutrition Dietetics http://www.eatright.org
American Heart Association http://www.heart.org
Health Canada http://www.hc-sc.gc.ca
Heart and Stroke Association of Canada http://www.heartandstroke.ca
About cholesterol. American Heart Association website. Available at: http://www.heart.org/HEARTORG/Conditions/Cholesterol/AboutCholesterol/About-Cholesterol%5FUCM%5F001220%5FArticle.jsp. Updated July 31, 2014. Accessed December 9, 2014.
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 9, 2014.
Dietary interventions for cardiovascular disease prevention. EBSCO DynaMed website. Available at: http://www.ebscohost.com/dynamed/what. Updated October 20, 2014. Accessed December 9, 2014.
Mead A, Atkinson G, 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/NutritionCenter/HealthyEating/Monounsaturated-Fats%5FUCM%5F301460%5FArticle.jsp. Updated August 5, 2014. Accessed December 9, 2014.
Polyunsaturated fats. American Heart Association website. Available at: http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Polyunsaturated-Fats%5FUCM%5F301461%5FArticle.jsp. Updated October 31, 2014. Accessed December 9, 2014.
Trans fats. American Heart Association website. Available at: http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Trans-Fats%5FUCM%5F301120%5FArticle.jsp. Updated August 5, 2014. Accessed December 9, 2014.
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 9, 2014.
Willett WC. Trans fatty acids and cardiovascular disease-epidemiological data. Atheroscler Suppl. 2006;7:5-8.
Zaloga GP, Harvey KA, et al. Trans fatty acids and coronary heart disease. Nutr Clin Pract. 2006;5:505-512.
- Reviewer: Michael Woods, MD
- Review Date: 12/2014 -
- Update Date: 12/09/2014 -