Asthma/COPDUnderstanding Fats
Many people with diabetes struggle to control the levels of their blood fats such as cholesterol, low density lipoproteins (LDL), high density lipoproteins (HDL) and triglycerides. Individuals with diabetes have an increased risk for heart attack and stroke, making it very important to choose foods that are heart healthy and low in cholesterol.
Food contains several different types of fat: saturated, cholesterol, trans fatty acids, polyunsaturated, monounsaturated and omega-3 fatty acids. These fats affect your body’s blood fat levels differently and some dietary fats are better than others. Knowing which fats to limit and which to choose will help you make better food choices and improve your overall health.
Limit
| Type of fat | Trans Fats "Hydrogenated" foods |
Saturated Fats | Cholesterol |
|---|---|---|---|
| Try to... | Avoid | Limit | Limit |
| It could... | Increase LDL & cholesterol | Increase LDL & cholesterol | Increase cholesterol |
| Examples | Stick Margarine Shortening Commercial frying fats Baked goods Salty Snacks |
Poultry (with skin) Cheese Milk Cream Beef Pork Butter Coconut oil Palm and palm kernel oil |
Poultry (with skin) Egg yolk Shellfish Organ meat (liver, kidney, etc) Beef Pork |
Note: Choose low- or non-fat dairy products to reduce saturated fat in your diet.
Choose
| Type of fat | Monounsaturated | Polyunsaturated | Omega-3 Fatty Acids |
|---|---|---|---|
| Try to... | Choose | Choose | Choose |
| It could... | Increase HDL & lower LDL | Lower LDL | Lower triglycerides |
| Examples | Avocados |
Safflower oil Sesame oil Sunflower seeds and oil Corn oil Soybeans and oil |
Walnuts Flaxseed Flaxseed oil Fish (mackerel, lake trout, herring, sardines, anchovies, albacore tuna, salmon) |
Making heart healthy choices
• Avoid fried food – even if it is made with a heart healthy oil
• Try baking or broiling
• Cut visible fat off meat before cooking
• Buy the leanest meat you can afford
• Read the food label – look for foods with 5 grams or less fat per serving
• Avoid fast food – it is very high in fat and sodium
• Eat more fiber – fiber helps reduce cholesterol levels and can help reduce weight
• Choose monounsaturated fats more often than less healthy fats
