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Fats are the most concentrated source of food energy (calories). Fats are mixtures of three kinds of fatty acids-saturated, monounsaturated, and polyunsaturated. A fat that contains a lot of saturated fatty acids is usually firm, like butter or lard. Some vegetable fats like coconut oil, palm kernel oil, and palm oil are also high in saturated fatty acids. Vegetable oils such as olive oil, canola oil, corn oil, or soybean oil contain a lot of monounsaturated and polyunsaturated fatty acids. When vegetable oils are hydrogenated to form solid shortenings or margarine, some of the unsaturated fatty acids become saturated, and the fat becomes firm.

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DID YOU KNOW???

Some fat is necessary in the diet. It provides energy, helps your body absorb vitamins such as A, D, and E, and provides essential fatty acids needed by everyone in small amounts. Fat also helps make food taste good, providing flavor, aroma, and texture.

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Try A Stirfry

Stirfrying is a quick and easy cooking ethod that requires very little fat. Heat a heavy skillet or a wok and add just enough oil to lightly coat the bottom of the pan-about 1 or 2 teaspoons. Then add the food and stir constantly while cooking. Start with thin strips or diced portions of meat, poultry, or fish. When the meat is almost done, add small pieces of vegetables such as broccoli, cauliflower, zucchini, sprouts, carrots, mushrooms, tomatoes, or green onions. Cook just until vegetables are tender, but still crisp and bright in color. For a slightly softer texture, add about 2 tablespoons of water, cover the pan, and steam for a few minutes.

Why Be Concerned
About Fat and
Cholesterol?

If you have a high blood cholesterol level, you have a greater chance of having a heart attack or a stroke. Eating too much saturated fat, cholesterol, and too many calories can increase your blood cholesterol. A diet containing too much total fat and too many calories may increase your risk for certain cancers.

The way diet affects blood cholesterol varies among individuals. However, blood cholesterol does increase in most people when they eat a diet high in saturated fat and cholesterol and excessive in calories. Of these, dietary saturated fat has the greatest effect; dietary cholesterol has less.

Should You Be Concerned?

A blood cholesterol level of 200 mg/dl or less is considered desirable for adults. The relation of blood cholesterol to the risk for heart disease is less clear in older adults than in middle-aged people. However, heart disease is still

DID YOU KNOW???

Fat is not the same as cholesterol. Some foods contain a lot of cholesterol, but are low in fat, like liver; and some foods have no cholesterol, but are high in fat, like nondairy creamers, vegetable oil, or margarine. A food that says "no cholesterol" can still be high in fat. Read the label to see how much and which kinds of fats are included in the product before you buy it.

All types of fat have the same number of calories-both butter and margarine have about 36 calories per teaspoon. So, go easy on all fats and foods made with a lot of fat.

the number one cause of death in older Americans, both men and women. Smoking, high blood pressure, diabetes, lack of exercise, heredity, and being overweight are other risk factors. If you don't know what your blood cholesterol level is, ask your doctor to check it the next time you go for a visit. Your doctor can help you evaluate your risk and determine whether your cholesterol level is too high. Your doctor can also explain the different kinds of blood cholesterol (HDL and LDL), triglycerides, and other blood lipids and explain how they affect your risk for heart dis

ease.

Most of us eat too much fat. Even if your blood cholesterol level is not high, you may want to make some changes in your food choices to reduce the amount of fat and saturated fat you eat. If you're like most Americans, 36 percent of your calories come from fat. A diet with 30 percent or less of calories from total fat (and less than 10 percent of calories from saturated fat) would be healthier. Reducing fat may help you control your weight if necessary. This is important because obesity increases your risk for high blood pressure, stroke, high blood cholesterol, and diabetes and also aggravates arthritis by putting added stress on your joints.

Easy Ways To Cut Fat, Saturated Fat, and Cholesterol in Your Diet

At the Store:

• Choose lean cuts of meat, such as beef round, loin, sirloin, pork loin chops, and

roasts.

• Consider fish and poultry as alternatives; they are somewhat lower in saturated fat. • Buy lowfat versions of dairy products.

• Read the food label and choose those foods that are lower in fat, saturated fat, and cholesterol.

At the Table:

• Use less of all fats and oils, especially saturated fats such as butter, cream, sour cream, and cream cheese.

• Try reduced-calorie salad dressings-they are usually low in fat.

• As a beverage, gradually replace whole milk with 2 percent fat milk, then 1 percent fat or skim milk.

In the Kitchen:

• When cooking, replace saturated fats such as butter and lard with small amounts of polyunsaturated and monounsaturated fats in vegetable oils such as corn oil, soybean oil, olive oil, peanut oil, or canola oil. • Broil, roast, bake, steam, or boil foods instead of frying them, or try stirfrying (see box on page 4) with just a little fat.

• Trim all visible fat from meats before cooking and remove the skin from poultry.

• Spoon off fat from meat dishes after they are cooked.

• Use skim milk or lowfat milk when making "cream" sauces, soups, or puddings.

• Substitute lowfat yogurt or whipped lowfat cottage cheese for sour cream and mayonnaise in dips and dressings.

• Substitute two egg whites for each whole egg in recipes for most quick breads, cookies, and cakes. (The cholesterol and fat are in the yolk, not in the white.)

• Try lemon juice, herbs, or spices to season foods instead of butter or margarine.

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Some Facts About Sodium

Sodium occurs naturally in most foods. It is also added to many foods and beverages, usually as salt. One teaspoon of salt contains about 2,000 milligrams of sodium. The body needs sodium to maintain normal blood volume and for the nerves and muscles. But, populations with diets high in salt have more high blood pressure, a condition that increases your risk for heart attack, stroke, and kidney disease. People with high blood pressure are usually advised to restrict their salt and sodium. It is also important to maintain a healthy weight, exercise regularly, and stay on your medication.

No one can predict who will develop high blood pressure, but many Americans eat more sodium than they actually need. Some health authorities suggest that healthy adults try to limit their sodium intake to 2,400 milligrams (mg) a day.

Much of the sodium in the American diet comes from salt added in cooking or at the table. The taste for salt is learned-you can "unlearn" it by gradually cutting down on your salt intake. Start by thinking about how much sodium you add every time you use that salt shaker.

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