Let's debunk this misconception.
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| | | Hello, and welcome! Over these 2 days, you'll learn about the role of dietary fat and how to choose foods that support your heart and overall health. Let's get into it. | | Fat is an essential part of a balanced diet | | Fats carry out specific functions, like fueling the body with energy, absorbing important vitamins, and supporting children's growth and development. They also help you feel more full. But not all fats in food are created equal. | | According to the American Heart Association, eating foods high in monounsaturated and polyunsaturated fats (aka good or unsaturated fats) can improve blood cholesterol levels and decrease the risk of cardiovascular disease. Examples include avocados, peanut butter, and some nuts and seeds. | | On the other hand, diets high in saturated and trans fats are linked to cardiovascular disease, diabetes, and other health conditions. Foods high in unhealthy fats include butter, full-fat dairy, and fatty cuts of meat like sausage and pork ribs. | | Eating too much saturated fat can increase blood cholesterol and LDL (bad) cholesterol levels. Trans fats may damage the inner lining of blood vessels and increase your risk of breast, prostate, and colorectal cancers. | | So, how much fat should you actually eat? | | The World Health Organization recommends the following guidelines: | | • | Total fat should be less than 30% of total caloric intake. | | | • | Saturated fat should be less than 10% of total caloric intake. | | | • | Trans fat should be less than 1% of total caloric intake. | | | Fat is extremely energy (aka calorie) dense. For example, there are 9 calories in every gram of fat compared to 4 calories for every gram of protein. Because of this, eating high fat foods can lead to excess calories and weight gain, which can increase your risk of certain health conditions. | | Working with a doctor or registered dietitian can help you figure out the best plan to manage your diet and overall health. This is especially true if you live with or have risk factors for heart disease, diabetes, and obesity. | | | | That's a wrap! We'll be back in your inbox tomorrow with steps you can take to add more healthy fats to your diet. See you then. | | | | | | | | Until next time, |  | Take care of yourself, and we'll
see you again soon! | | | | View in browser
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