Despite the low-fat trend, certain dietary fats are essential for your health. When it comes to fat, the kind of fat you consume is critical. Fat is an efficient source of energy, providing 9 calories per gram. Protein and carbohydrates have 4 calories per gram!  Fat also aids in the absorption of fat-soluble vitamins (A, D, E and K). Fat can increase the satisfaction of fast-acting carbohydrates by prolonging the time it takes for your stomach to empty and they don’t raise blood sugar very much.

You need heart-healthy fats in your diet.  Heart healthy fats contribute to good health, good flavor and may help prevent overeating by keeping you satisfied longer.


Heart Healthy Fats:
Polyunsaturated fat

  • Omega 6 — Corn, safflower, sunflower and soybean oils
  • Omega 3 — Fish including salmon and sardines, walnuts, cod liver oil, canola and flax seed oil

Monounsaturated fat
Olive, canola and peanut oils, nuts and nut butters, avocados

Artery Clogging Fats:
Trans fats
Margarine, vegetable shortening, partially hydrogenated oils, deep fried foods, commercially baked cookies, muffins, cakes and pastries

Saturated fat
Red meats, poultry skin and dark meat, butter, cheese, cream, whole and 2% milk, tropical oils (palm, palm kernel and coconut)

To learn more about heart healthy fats, read up on the 6 major food groups and use our Food Group Choices Chart for a complete list of the healthy foods you should incorporate everyday!