Fat: The good, the bad and the ugly

This Week's Tip Fat: The good, the bad and the ugly By now, you probably know that not all fats are created equal. While it is important that you include some fat in your meals and snacks, it is equally as important that you make wise choices about the type and amount that you consume. Eating too much of the wrong kinds of fat can lead to the development of clogged and hardened arteries. That is why you need to understand which fats are heart-healthy and which are better to be avoided. Use the following guidelines when making fat selections: Eat a healthful source of fat with each meal and snack. Like protein, eating fats along with carbohydrates can help curb hunger. Eat fats in moderation. Your total fat intake should make up no more than 30% of your calories daily—that's about 60 grams of fat for someone who eats 1,800 calories each day. If you eat fewer calories, the amount of fat you consume should be even less. Limit your intake of saturated fat to no more than 7% of your daily calories—that's approximately 14 grams for an 1,800-calorie diet. Avoid artery-clogging trans fats as much as possible. They hide in foods that list any type of ""hydrogenated"" oil as an ingredient—even if the label claims 0 grams trans fats. When you do consume fat, choose heart-healthy fats that are monounsaturated (such as olive and canola oils) and/or polyunsaturated (found in nuts and seeds). Consume no more than 300 milligrams of cholesterol daily. Learn More: Fats that Fight Cholesterol » More Tips for Heart Health » Heart Friendly Recipe Orange Chicken With this dish you get a serving of fruit in every portion. Dice the orange if you prefer smaller pieces and--if you're feeling creative--use a vegetable peeler to create curls of orange zest. Get the Recipe See More Healthy Heart Recipes » Nutritional Info Servings Per Recipe: 4  Amount Per Serving  Calories: 222.5 Total Fat: 6.5 g Cholesterol: 70.2 mg Sodium: 351.9 mg Total Carbs: 14.5 g   Dietary Fiber: 1.3 g Protein: 26.2 g View full nutritional breakdown of Orange Chicken by ingredient Join the movement by clicking the link below to earn your SparkPoints, or connecting with SparkPeople in one of these other ways: UNSUBSCRIBE © 2017 SparkPeople, Inc. All rights reserved. Terms | Privacy | Manage Emails