Fats to Limit
Saturated fats and trans fats should be limited in your diet. Aim for less than 10% saturated fats in your caloric intake for the day.
What are saturated fats?
Saturated fats are more likely to be solid at room temperature. Examples include lard, butter, ghee, full fat dairy, and marbled meats.
Saturated fats are linked to blood-vessel diseases, such as heart disease, and can increase LDL cholesterol (the artery-clogging type of cholesterol).
What are trans fats?
Small amounts of naturally occurring trans fats can be found in meat and dairy products but it’s artificial trans fats that are considered dangerous.
Artificial Trans Fats
Artificial trans fats are often found in processed foods, including industrial bakeries, snack foods such as microwave popcorn, and fast foods.
Artificial trans fats raise bad cholesterol (LDL) and increase inflammation, which is linked to heart disease, stroke, and other chronic conditions. They also contribute to insulin resistance.
Trans Fats and Nutrition Labels
Products are allowed to claim “0g trans fat” when the amount is less than 0.5g per serving. Still, if the ingredients list “partially hydrogenated oil”, the product contains trans fats.
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