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September 1999 Issue
Diet and the Risk of Heart Disease
by Ronda L. Halpin
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Fat Facts

Oils and fats are usually a mixture of the three kinds of fatty acids: monounsaturated, polyunsaturated, and saturated. For heart healthy eating, keep these guidelines in mind:

  • Choose food products with more monounsaturated and polyunsaturated fatty acids
  • Reduce your use of saturated fats; refer to this chart to make healthier choices:

    Dietary Fats
    Percentage of Saturated Fat Percentage of Mono-
    unsaturated Fat
    Percentage of Poly-
    unsaturated Fat
    Canola oil 6 62 31
    Safflower oil 10 13 77
    Sunflower Oil 11 20 69
    Corn Oil 13 25 62
    Olive Oil 14 77 9
    Sesame Oil 14 40 42
    Soybean Oil 15 24 61
    Peanut Oil 10 49 33
    Margarine, Soft 19 49 30
    Chicken Fat 31 47 21
    Lard 41 47 12
    Palm Oil 50 40 10
    Beef Fat 52 44 3
    Butter 66 30 2
    Margarine, Stick Form 80 14 16
    Palm Kernel Oil 86 12 2
    Coconut Oil 92 6 2

Reducing Saturated Fat in Your Diet

To help reduce the saturated fat in your diet, try replacing:

  • Cream cheese with light cream cheese in a tub
  • Butter with whipped margarine
  • Spray margarine with sprinkles such as Butter Buds or Molly McButter
  • Eggs with 2 egg whites or egg substitutes
  • Chocolate with cocoa mixed with margarine
  • Ground beef with lean ground turkey or soy protein crumbles
  • Mayonnaise with light mayonnaise
  • Shortening (1 cup) with margarine (1 cup) or canola oil (3/4 cup)
  • Sour cream with non-fat yogurt or non-fat sour cream
  • Cooking oil with cooking spray in a non-stick pan
  • Powdered coffee creamer with non-fat dried skim milk
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