Cholesterol: The Good, The Bad, And The Triglycerides
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The Facts About Fats and Fatty Acids

Fats and oils are mixtures of fatty acids. Each one is designated "saturated," "monounsaturated" or "polyunsaturated," depending on what type of fatty acid predominates. Most foods contain all three types of fat, but in varying amounts.

• Only saturated fatty acids and dietary cholesterol raise blood cholesterol.
• The main sources of saturated fatty acids in the typical American diet are beef, beef fat, veal, lamb, pork, lard, poultry fat, butter, cream, milk, cheeses, and other dairy products made from whole milk. These foods also contain high levels of dietary cholesterol.
• Foods from plants that contain high amounts of saturated fatty acids include coconut oil, palm oil and palm kernel oil (often called tropical oils), and cocoa butter.
• The AHA recommends that the average person should limit total fat intake to no more than 30 percent of total calories.
• For those at risk for coronary heart disease-or those who already have it-many doctors recommend limiting total fat intake to no more than 20% of total calories. Some doctors (e.g. Dr. Dean Ornish's program) even recommend keeping total fat intake to 10% of total calories.
• Of that amount, limit your saturated fatty acid intake to 8-10 percent of total calories.

• Polyunsaturated and monounsaturated fatty acids make up the unsaturated fatty acids. They are often found in liquid vegetable oils.
• Polyunsaturated oils are liquid at room temperature and in the refrigerator. Common sources are safflower, sesame and sunflower seeds, corn and soybeans, many nuts and seeds, and their oils.
• Monounsaturated oils are liquid at room temperature but start to solidify at refrigerator temperatures. Canola, olive and peanut oils and avocados are examples.
• Polyunsaturated fatty acids help the body get rid of newly formed cholesterol. They help reduce circulating cholesterol and decrease cholesterol deposits in artery walls.
• There are two common types of unsaturated fatty acids: monounsaturated fatty acids and polyunsaturated fatty acids. Monounsaturated oils are liquid at room temperature but start to solidify at refrigerator temperatures. For example, salad dressing containing olive oil turns cloudy in the refrigerator but is clear when left out for a little while. Monounsaturated fatty acids seem to lower blood cholesterol.
• Polyunsaturated fatty acids have more potential to lower total cholesterol. Polyunsaturated oils, which contain mostly polyunsaturated fatty acids, are liquid at room temperature and in the refrigerator.
• The AHA recommends that polyunsaturated fatty acids account for 10 percent of your total calories.
• Monounsaturated fatty acid intake should account for 15 percent of total calories.