Avoid trans fats
Trans fats (and saturated fats too) raise the bad LDL cholesterol in your blood which increases your risk of heart disease.
Check the nutrition label
Look for saturated, trans fats, cholesterol, and added oils.
Choose fats wisely
Read the label, and avoid foods high in saturated, trans fats, and cholesterol. Avoid all "partially hydrogenated vegetable oils"
Eat healthy fats
Fish, nuts, and foods prepared with vegetable oils.
Get your omega-3 fats
Omega-3 polyunsaturated fatty acids are found in salmon, trout, herring, walnuts, flaxseed, and soybean and canola oils.
Minimize saturated fats
Your daily diet should have less than 10% of calories from saturated fats. For a 2000 cal diet, that's less than 20 gm saturated fat.
Read the fat label
Look for "low saturated fat", "fat free" and "light".
Reduce saturated fats
Avoid foods high in saturated fats or made with palm or coconut oils: whole milk, cakes, cookies, crackers, pies, shortening, creamers.
Replace saturated fats with polyunsaturated fats
Omega-6 polyunsaturated fats include soybean, corn, or safflower oil.
Trim excess fat
Cut away excess fat from cuts of red meat, and remove the skin from poultry.
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