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  1. Heart Smart FATS IN THE DIET SATURATED VS.UNSATURATED GOALS: ♥ ♥Reduce fatquantity by selecting lower fat foods and reducing saturated & trans fat intake. ♥ ♥Improve fat quality by increasing monounsaturated & omega- 3 fats. ♥ ♥Keep cholesterol intake under 200 mg/ day. The following is a list of sources of commonly consumed fats and their effect on blood cholesterol: TYPE OF FAT FOOD SOURCES EFFECTS ON BLOOD CHOLESTEROL ? ?total cholesterol ? ? LDL cholesterol ? ?HDL cholesterol animal fats – fatty beef, pork, lamb, veal lard, beef fat, milk fat, bacon fat, butter, cheese, cream cheese, milk & yogurt (whole & 2%) ice cream, cream, half-and-half, sour cream coconut, palm, palm kernel oil stick margarine, hydrogenated oils, nondairy creamers, solid shortening, cookies, pastries, doughnuts, crackers SATURATED FATS ? ? ? ?total cholesterol ? ?LDL cholesterol ? ? HDL cholesterol TRANS FATS ? ? egg yolks, liver, organ meats, squid, abalone (no saturated fat present) (limit egg yolks to 3 per week- one yolk has 200 mg cholesterol) (meats, fish, poultry & shellfish 20-30 mg/oz.; shrimp 40-50 mg/oz) olive oil, olives, canola oil, peanut oil, peanuts, peanut butter, poultry, avocados almonds, cashews, pistachios, pecans, macadamia nuts, filberts safflower oil, corn oil, soybean oil, sunflower oil, walnuts, pine nuts, seeds soft or tub margarine, mayonnaise salmon, herring, anchovies, sardines, mackerel, fatty fish, all other fish (less) shellfish – shrimp, crab, lobster mussels, clams, oysters, scallops nuts, flaxseed, canola oil, soybean oil ? ? total cholesterol when associated with saturated fat or when included in the diet in amounts > 200 mg/ day CHOLESTEROL ? ? ? ?total cholesterol ? ?LDL cholesterol ? ?HDL cholesterol ? ?triglycerides ? ?total cholesterol ? ?LDL cholesterol MONOUNSATURATED ☺ ☺ POLYUNSATURATED Omega-6 fatty acids: ☺ ☺ Omega-3 fatty acids: ☺ ☺ ? ? triglycerides ? ?risk of heart disease by ? ?clot formation ? ?vasoconstriction ? ? inflammation ? Nutrition Services & Diabetes Education ?Camino Medical Group ? 408-524-5844? rev 12/22/2004 Lorri Holzberg, rd, cde