Check food labels for the type and number of grams of fat per serving .
Listed below are different types and sources of fats in our food supply and their effect on blood cholesterol .
Type of Fat
Saturated Fats Keep to 7 % or less of total fat .
Trans Fat Strongly limit – not more than 1 % of total fat .
Cholesterol Have 200 mg or less per day .
Monounsaturated Have up to 20 % of total fat .
Food Sources
Animal fats – beef , pork , lamb , veal ; lard , beef fat , milk fat , bacon fat , butter ; cheese , sour cream , cream cheese , milk & yogurt ( whole & 2 %), ice cream , cream , Half-and-Half ; coconut , palm , and palm kernel oil
Stick margarine , hydrogenated oils solid shortening ; nondairy creamer ; cookies , crackers , pastries , doughnuts
Egg yolks , liver , organ meats , squid , abalone ( no saturated fat present )
Limit egg yolks to 3 per week – one yolk has 200 mg cholesterol
Meat , fish , poultry & shellfish 20 - 30 mg / oz ; shrimp 40 - 50 mg / oz Olive , canola , and peanut oil ; peanuts , peanut butter , poultry , almonds , cashews , pistachios , pecans , macadamia nuts , filberts ; avocados ; olives
Polyunsaturated Keep to 10 % or less of total fat .
Omega-6 fatty acids
Omega-3 fatty acids
Safflower , corn , soybean , and sunflower oil ; walnuts , pine nuts , seeds ; soft or tub margarine ; mayonnaise
Salmon , trout , herring , anchovies , sardines , mackerel , fatty fish ; nuts ; flaxseed ; canola and soybean oil
Rev . 7 / 08 , 4 / 11 © Mount Carmel 2008
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