Food Facts

Go Easy on saturated fat...

The most important thing is to make fat less than 25 percent of your total calories for the day. And saturated fats should be less than 7 percent.

A Saturated Fat:

• Is solid at room temperature
• Includes, lard, shortening, butter, stick margarines, palm kernel oil, coconut oil and hydrogenated fats (commonly found in convenience or packaged foods)

On the other hand, mono- and polyunsaturated fats are liquid at room temperature and are made from vegetable products. Food labels can help you figure out the amount of fat in a serving and tell you how much of the fat is saturated. When cooking with oil, scan labels for those high in mono-unsaturated fats. These include olive and canola oils.

And remember, regardless of type, oils are always 100% fat with about 135 calories per tablespoon.

Find substitutes for high-fat protein foods...

Limit your fat intake by eating no more than three or four egg yolks per week (replace with a product like EggBeaters), and replace high-fat protein foods (like hamburger) with the following:

• Fish (low in saturated fats)
• Nonfat or low-fat dairy products
• Skinless poultry (or remove the skin before serving
• Well-trimmed red meat (limited to a 3- or 4-ounce serving) two times a week. Red meats include beef, lamb, pork and veal.

Antioxidants - eat lots of fruits and veggies...

Your parents told you they're good for you and now research backs them up. Studies indicate that vitamins C and E - found in certain fruits, vegetables and whole grains - may help decrease or delay the risk of heart disease or cancer. These vitamins, known as antioxidants, neutralize "free radicals" (oxygen molecules) in the body that may damage cell walls and contribute to disease.

Vitamin C is found in citrus fruits, cantaloupe, green pepper, tomatoes, cabbage and potatoes. Vitamin E is found in vegetable oils, wheat germ, nuts, olives and seeds. It's important to eat at least five servings of fruits and vegetables per day.

Learn to tell the "good" cholesterol from the "bad"...

Cholesterol travels in the blood as part of a package called lipoproteins. The two main types are:

• LDL (low-density lipoprotein), sometimes called "bad" cholesterol
• HDL (high-density lipoprotein), sometimes called "good" cholesterol

LDL is often referred to as "bad" cholesterol because it is the main contributor to deposits that can clog blood vessels and increase the risk of heart disease. Using saturated fats increases the amount of LDL in your blood.

HDL, on the other hand, is a "scavenger" that removes cholesterol from the blood. Exercising regularly and not smoking are the most effective ways to increase HDL levels.