{"id":7700,"date":"2018-08-24T08:30:59","date_gmt":"2018-08-24T12:30:59","guid":{"rendered":"http:\/\/blogs.butler.edu\/healthyhorizons\/?p=7700"},"modified":"2018-08-09T09:53:21","modified_gmt":"2018-08-09T13:53:21","slug":"saturated-unsaturated-and-trans-fats","status":"publish","type":"post","link":"http:\/\/blogs.butler.edu\/healthyhorizons\/think-before-you-eat\/saturated-unsaturated-and-trans-fats\/","title":{"rendered":"Saturated, Unsaturated and Trans Fats"},"content":{"rendered":"

To reduce your risk for heart disease, cut back on saturated fat and\u00a0trans\u00a0<\/em>fat by replacing some foods high in saturated fat with unsaturated fat or oils.<\/p>\n

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SATURATED FAT<\/strong><\/p>\n

Imagine a building made of solid bricks. This building of bricks is similar to the tightly packed bonds that make \u201csaturated\u201d fat. The bonds are often solid at room temperature like butter or the fat inside or around meat. Saturated fats are most often found in animal products such as beef, pork, and chicken. Leaner animal products, such as chicken breast or pork loin, often have less saturated fat. Foods that contain more saturated fat are usually solid at room temperature and are sometimes called \u201csolid\u201d fat.<\/p>\n

UNSATURATED FAT<\/strong><\/p>\n

Now, imagine the links in a chain that bend, move, and flow. The chain links are similar to the loose bonds that make \u201cunsaturated\u201d fat fluid or liquid at room temperature like the oil on top of a salad dressing or in a can of tuna. Unsaturated fat typically comes from plant sources such as olives, nuts, or seeds \u2013 but unsaturated fat is also present in fish. Unsaturated fat are usually called oils. Unlike saturated fat, these oils contain mostly monounsaturated and polyunsaturated fat.<\/p>\n

A few food products such as coconut oil, palm oils, or whole milk remain as liquids at room temperature but are high in saturated fat.<\/p>\n

TRANS\u00a0<\/em>FAT<\/strong><\/p>\n

Trans\u00a0<\/em>fat can be made from vegetable oils through a process called hydrogenation**.\u00a0Trans\u00a0<\/em>fat is naturally found in small amounts in some animal products such as meat, whole milk, and milk products. Check the food label to find out if\u00a0trans\u00a0<\/em>fat is in your food choices.\u00a0Trans\u00a0<\/em>fat can often be found in many cakes, cookies, crackers, icings, margarines, and microwave popcorn.<\/p>\n

LIMIT SATURATED AND\u00a0TRANS\u00a0<\/em>FAT<\/strong><\/p>\n

Eating more unsaturated fat than saturated and\u00a0trans\u00a0<\/em>fats can reduce your risk of heart disease and improve \u201cgood\u201d (HDL) cholesterol levels. Replace foods high in saturated and\u00a0trans\u00a0<\/em>fat such as butter, whole milk, and baked goods with foods higher in unsaturated fat found in plants and fish, such as vegetable oils, avocado, and tuna fish.<\/p>\n\n\n\n\n\n\n\n\n
SOME COMMON FOODS CONTAINING SATURATED FAT<\/th>\n<\/tr>\n<\/thead>\n
beef fat (tallow, suet)<\/td>\nbutter<\/td>\nchicken fat<\/td>\n<\/tr>\n
coconut oil<\/td>\ncream<\/td>\nhydrogenated oils**<\/td>\n<\/tr>\n
milk fat<\/td>\npalm and palm kernel oils<\/td>\npartially hydrogenated oils**<\/td>\n<\/tr>\n
pork fat (lard)<\/td>\nshortening<\/td>\nstick margarine<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Cut back on foods containing saturated fat including:<\/p>\n