Fat is an important part of your diet, but some kinds are healthier than others. Find out which fats you should choose and which to avoid.
Most foods contain a mix of different kinds of fat. For example, canola oil contains mostly unsaturated fats, whereas butter contains mostly saturated fats.
What are the differences between saturated vs. unsaturated fats?
Saturated fat is solid at room temperature. It's found in butter, lard, full-fat milk and yogurt, and high-fat meat. When consumed in large quantities, saturated fats can raise cholesterol levels. The Dietary Guidelines for Americans recommends limiting saturated fat to less than 10% of calories a day.
Unsaturated fat is liquid at room temperature. It's found in vegetable oils, fish and nuts. Studies show that eating foods rich in unsaturated fat instead of saturated fat improves blood cholesterol levels, which can decrease your risk of heart attack and stroke.
You don't have to cut fat from your diet, but be smart about the amount and type of fat you choose. Choose foods rich in healthier unsaturated fat instead of foods high in saturated fat.
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