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Nutrition: Dietary Fats and Heart Health

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  • Maximum recommended percentage of diet from saturated fat

    Saturated fat should make up less than 10% of total daily calories to promote heart health.

  • Fats to limit for heart health

    Limit saturated fats and trans fats to reduce risk of heart disease.

  • Essential fatty acids

    Essential fatty acids include omega-3 and omega-6 fats, found in fish, flaxseeds, walnuts, and vegetable oils.

  • Major contributors to trans fat intake in the US

    Processed foods, baked goods, and fried foods are major sources of trans fats in the US diet.

  • Why are trans fats unhealthy?

    Trans fats raise LDL cholesterol and lower HDL cholesterol, increasing heart disease risk.

  • Storage form of fat in the body

    Fat is stored primarily as triglycerides in adipose tissue.

  • Primary site of fat digestion

    Most fat digestion occurs in the small intestine.

  • Cholesterol forms linked to heart disease risk

    High LDL cholesterol increases heart disease risk; high HDL cholesterol is protective.

  • Cholesterol levels to maintain for heart health

    Keep LDL cholesterol low and HDL cholesterol high to reduce heart disease risk.