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
