SATURATED FATS

Saturated fats are simply fat molecules that have no double bonds between carbon molecules because they are saturated with hydrogen molecules. They occur naturally in many foods. The majority come mainly from animal sources, including meat and dairy products. Eating foods that contain saturated fats raises the level of cholesterol in your blood. High levels of LDL cholesterol in your blood increase your risk of heart disease and stroke.

To get the nutrients you need, eat a dietary pattern that emphasizes:

• fruits, vegetables,
• whole grains,
• low-fat dairy products,
• poultry, fish and nuts,
• while limiting red meat and sugary foods and beverages.

Choose lean meats and poultry without skin and prepare them without added saturated and trans fat.

You should replace foods high in saturated fats with foods high in monounsaturated and/or polyunsaturated fats. This means eating foods made with liquid vegetable oil but not tropical oils. It also means eating fish and nuts. You also might try to replace some of the meat you eat with beans or legumes.