All about fats

Now we know we get different types of fat.
Known as saturated fat, trans fat, monounsaturated fat, polyunsaturated fat and Omega fatty acids.
Click on the link below to see in which foods we get these fats to know what you have to decrease or increase in your diet.

Major sources of saturated fats:

• Cheese, butter, cream and whole milk.
• Fatty cuts of pork and beef.
• Palm kernel oils, palm, coconut (and the products that contain them such as cookies, pies, pastries, candies and doughnuts).

Major sources of trans fats:

• Margarine.
• Imitation cheese.
• Snack chips.
• Cakes, doughnuts, crackers, cookies and pasties.
• Deep-fried foods.
• Meat and dairy products.

Sources of monounsaturated fats:

• Olive oil, peanut oil and canola oil.
• Avocados.

Sources of polyunsaturated fats:

• Vegetable oils (sesame, corn, sunflower, safflower, and soy).
• Nuts and seeds.

Sources of cholesterol:

• Eggs.
• Milk products.
• Shellfish, meat and poultry.

Your blood lipid profile is the result of your blood test that reveal your total cholesterol, triglycerides, and various lipoproteins.

A desirable blood lipid profile:

• Total cholesterol: <200mg / dL.
• LDL cholesterol: <100mg / dL.
• HDL cholesterol: >60mg / dL.
• Triglycerides: <150 mg / dL.

When your selecting margarine look for the following:

• Soft (liquid / tub) instead of the hard (stick).
• <2g saturated fat.
• Liquid vegetable oil (not hydrogenated or partially hydrogenated) as first ingredient.
• Trans fat free.

Sources of Omega Fatty Acids:
Omega 6
Linoleic acid:

• Vegetable oils (sunflower, safflower, cottonseed, corn and soybean).
• Poultry fat.
• Nuts.
• Seeds.

Arachidonic acid:

• Meats and poultry.
• Eggs.
• Or it can be made from linoleic acid.

Omega 3
Linolenic acid:

• Oils (canola, wheat germ, flaxseed, walnut or soybean).
• Nuts and seeds (Butternuts, walnuts, flaxseeds and soybean kernels).
• Vegetables (soybeans).

EPA and DHA:

• Human milk.
• Pacific oysters and fish (salmon, mullet, sablefish, anchovy, lake trout, tuna, sardines, herring, mackerel, bluefish, and menhaden).
• It can be made from linolenic acid.