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Understanding Saturated Fats

Posted Nov 22 2010 3:46pm
On our previous article we mentioned a study that found out that a diet low in saturated fats can reduce the occurrence of incontinence episodes. That said, we decided to dig deeper on the subject to provide our readers with more information about these fats.

According to the American Heart Association:

“Saturated fat is the main dietary cause of high blood cholesterol. Saturated fat is found mostly in foods from animals and some plants. Foods from animals include beef, beef fat, veal, lamb, pork, lard, poultry fat, butter, cream, milk, cheese and other dairy products made from whole and 2%milk. All of these foods also contain dietary cholesterol. Foods from plants that contain saturated fat include coconut, coconut oil, palm oil and palm kernel oil (often called tropical oils), and cocoa butter.”

The American Heart Association’s Nutrition Committee strongly advises these fat guidelines for those trying to live a healthy life:

* Limit total fat intake to less than 25–35 percent of your total calories each day;
* Limit saturated fat intake to less than 7 percent of total daily calories;
* Limit trans fat intake to less than 1 percent of total daily calories;
* The remaining fat should come from sources of monounsaturated and polyunsaturated fats such as nuts, seeds, fish and vegetable oils; and
* Limit cholesterol intake to less than 300 mg per day, for most people.  If you have coronary heart disease or your LDL cholesterol level is 100 mg/dL or greater, limit your cholesterol intake to less than 200 milligrams a day.

For example, a sedentary female who is 31–50 years old needs about 2,000 calories each day. Therefore, she should consume less than 16 g saturated fat, less than 2 g trans fat and between 50 and 70 grams of total fat each day (with most fats coming from sources of polyunsaturated and monounsaturated fats, such as fish, nuts, seeds and vegetable oils).

Got any more questions about saturated fats and the influence on incontinence don’t hesitate to contact us or our nurse specialist Shona .

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