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Clinical Hub,Patient Education,Health and Nutrition Facts For You,Nutrition

Heart Health: Facing the Fats (238)

Heart Health: Facing the Fats (238) - Clinical Hub, Patient Education, Health and Nutrition Facts For You, Nutrition

238



Facing the Fats
Fats are essential nutrients your body needs. There are 4 major types of dietary fats: saturated, trans,
monounsaturated, and polyunsaturated. They have properties. Different fats have different effects on
blood cholesterol levels. We like to think of fats in 3 categories:
The Good The Bad The Ugly
Mono &
Polyunsaturated Fats Saturated Fats Trans Fats
Properties Liquid at room temp Solid at room temp Solid at room temp
Source Vegetable oils
Nuts
Seeds and fatty fish
Meats
Dairy
Tropical oils
Processed foods
Examples Sources of Mono:
ξ Canola, olive, and
safflower oil
ξ Peanuts & peanut butter
ξ Sesame

Sources of Poly (Omega-
3):
ξ Soybean, corn, &
sunflower oils
ξ Fatty fish like salmon,
mackerel, herring &
trout
ξ Walnuts, sunflower
seeds, tofu, soybeans
ξ Fatty beef, lamb,
pork, poultry skin,
tallow (beef fat), lard
ξ Butter & cream
ξ Cheese
ξ Tropical oils such as
coconut, palm kernel
and palm oils
ξ Baked goods &
pastries
ξ Fried foods

ξ Donuts, cakes, pie crusts,
biscuits
ξ Frozen pizzas,
ξ Cookies, some crackers
ξ Stick margarine
ξ Shortening
ξ Store-bought frosting

Effects on
cholesterol
ξ ↓ LDL-C
ξ ↓ risk of heart disease
& stroke
ξ Provides essential fats
ξ ↑ LDL-C
ξ ↑ risk of heart
disease &stroke
ξ ↑ LDL-C
ξ ↓ HDL-C
ξ ↑ risk of heart disease,
stroke, & type II diabetes
Recommended amounts for a healthy diet:
In a 2000 kcal diet 24 – 30% of total calories
or 53-66 grams a day



5-6% of total calories
or 11-13 grams/day
As low as possible or 0-1
grams/day
ξ Avoid foods that contain
“partially hydrogenated
oils” or “hydrogenated
oils”


Food Amount Calories Total
Fat
(g)
Trans
Fat (g)
Sat
urated
Fat (g)



Poly- Mono-


Omega-3 Fatty
Acids
DHA EPA
Margarine Spread,
48% fat, tub
1 T. 59 6.7 0.6 1.2 2.8 2.3 0 NA*
Margarine, 80% fat,
stick
1 T. 100 11.3 2.1 2.1 3.4 5.4 0 NA*
Butter, salted 1 T. 102 11.5 0.5 7.3 0.4 3.0 0 NA*
Vegetable shortening 1 T. 113 12.8 1.7 3.2 3.6 5.3 0 NA*
Canola oil 1 T. 124 14.0 0 1.0 3.9 8.9 0 NA*
Coconut oil 1 T. 121 13.4 0 11.2 0.9 0.2 0 NA*
Corn oil 1 T. 124 14.0 NA* 2.0 4.6 3.9 0 NA*
Olive oil 1 T. 124 14.0 NA* 2.0 4.6 6.7 0 NA*
Soybean oil 1 T. 120 13.6 0.1 2.1 7.9 3.1 0 NA*
Ranch salad dressing 1 T. 64 6.7 0 1.0 3.9 1.4 0 0
Ranch salad dressing,
fat-free
1 T. 17 0.3 NA* 0.1 0.1 0.1 0 NA*
Mayonnaise 1 T. 103 11.7 NA* 1.6 6.8 2.7 0 NA*
Mayonnaise, low
sodium, low calorie or
diet
1 T. 32 2.7 NA* 0.5 1.5 0.6 0 NA*
Mayonnaise, reduced
fat, with olive oil
1 T. 54 6.0 0 0.8 0.6 4.4 0 NA*
Prime rib 3 oz. 334 27.8 NA* 11.6 1.0 12.1 0 NA*
Beef tenderloin roast,
trimmed to 1/8’’ fat,
prime, roasted
3 oz. 292 22.7 N/A* 9.0 0.9 9.4 0.001 0.003
Beef, rib eye steak,
boneless
3 oz. 215 17.0 1.1 7.4 0.8 7.9 0.010 NA*
Ground beef
(70% lean)
3 oz. 230 15.2 1.0 5.9 0.4 7.1 0 NA*
Ground beef
(80% lean)
3 oz. 231 14.8 0.6 5.6 0.4 6.5 0 NA*
Ground beef
(90% lean)
3 oz. 196 10.2 0.3 4.0 0.4 4.3 0 NA*
Beef hot dog 48 g 155 14.1 NA* 5.6 0.4 6.1 0 NA*
Brat 3 oz. 240 19.6 NA* 7.3 1.8 8.8 0 NA*
Ham 3 oz. 146 10.6 0.1 3.6 1.3 4.8 0 NA*
Pork loin, separable
lean and fat, cooked,
braised
3 oz. 203 11.6 NA* 4.3 1.0 5.1 0 NA*
Bacon, pork, cured,
baked
2 slices 89 7.0 0 2.3 0.8 3.1 0 NA*
Pepperoni, beef and
pork
1 oz. 141 13.0 0.4 5.0 1.2 5.8 0 NA*
Unsaturated Fats (g)



Food Amount Calories Total
Fat
(g)
Trans
Fat (g)
Saturat
ed
Fat (g)



Poly- Mono-


Omega-3 Fatty
Acids
DHA EPA
Venison 3oz. 102 2.0 NA* 0.8 0.4 0.6 0 NA*
White turkey,
no skin, roasted
3 oz. 108 1.8 0 0.5 0.5 0.5 0.003 NA*
Dark turkey,
no skin, roasted
3 oz. 134 5.1 0.1 1.5 1.4 0.8 0.004 0.010
White chicken,
no skin, roasted
3 oz. 133 2.75 0 0.9 0.7 1.1 0.006 0.003
Dark chicken,
no skin, roasted
3 oz. 175 8.3 NA* 2.3 1.9 3.0 0.070 0.014
Dark chicken, roasted,
with skin
3 oz. 201 15.6 NA* 4.5 3.4 6.5 0.026 0.008
White chicken,
roasted, with skin
3 oz. 188 9.2 NA* 2.6 2.0 3.6 0.024 0.008
Egg, large, hard boiled 1 78 5.3 NA* 1.6 0.7 2.0 0.052 0.007
Haddock, baked 3 oz. 76 0.5 0 0.1 0.2 0.1 0.164 0.076
Salmon, Atlantic,
farmed
3 oz. 175 10.5 NA* 2.0 3.9 3.6 1.238 0.586
Rainbow trout, farmed 3 oz. 143 6.3 NA* 1.4 1.5 2.0 0.408 0.171
Atlantic cod, baked 3 oz. 89 0.7 NA* 0.1 0.2 0.1 0.131 0.003
White tuna in water 3 oz. 109 2.5 NA* 0.7 0.9 0.7 0.535 0.198
Atlantic herring,
baked
3 oz. 173 9.9 NA* 2.2 2.3 4.1 1.580 1.300
Tilapia, baked 3 oz. 108 2.2 NA* 0.8 0.5 0.8 0.113 0.004
Sardines in oil, with
bone
3 oz. 177 9.7 NA* 1.3 4.4 3.3 0.758 0.705
Shrimp, baked or
grilled
3 oz. 84 0.2 0 0 0.1 0 0.013 NA*
Clams, cooked 3 oz. 73 1.0 0 0.2 0.2 0.1 NA* NA*
Lobster, northern 3 oz. 76 0.7 0 0.2 0.3 0.2 0.113 0.170
Tofu, firm ½ cup 181 11 0 1.6 6.2 2.4 0 NA*
Hummus 1/4 c. 109 5.3 NA* 0.7 1.3 2.3 0 NA*
Soy milk, all flavors 1 cup 68 0.1 0 0 0.1 0 0 NA*
Tempeh ½ cup 159 9.0 0 2.1 3.6 2.7 NA* NA*
Veggie (soy) burger 1 patty 124 4.4 NA* 1.0 1.4 1.2 0 NA*
Cottage cheese (1%) 1/2 c. 81 1.2 NA* 0.7 0 0.3 0 NA*
Cottage cheese (2%) 1/2 c. 92 2.6 0 0.1 0.1 0.6 0 0.001
Cream cheese 1 oz. 84 8.1 NA* 5.1 0.3 2.3 0 NA*
Mozzarella (part skim) 1 oz. 84 5.6 0.2 3.2 0.3 1.6 0 0.005
Feta cheese 1 oz. 75 6 NA* 4.2 0.2 1.3 0 NA*
Swiss cheese 1 oz. 111 8.8 0.3 5.2 0.4 2.3 0 NA*
Cheddar cheese 1 oz. 115 9.4 0.3 5.3 0.4 2.6 0.001 0.013
American cheese 1 oz. 68 4.0 NA* 2.5 0.1 1.2 0 NA*
Blue cheese 1 oz. 100 8.2 NA* 5.3 0.2 2.2 0 NA*
Brie cheese 1 oz. 95 7.9 NA* 4.9 0.2 2.3 0 NA*
Colby cheese 1 oz. 112 9.1 NA* 5.7 0.3 2.6 0 NA*
Unsaturated Fats (g)



Food Amount Calories Total
Fat
(g)
Trans
Fat (g)
Saturat
ed
Fat (g)



Poly- Mono-


Omega-3 Fatty
Acids
DHA EPA
Gouda cheese 1 oz. 101 7.8 NA* 5.0 0.2 2.2 0 NA*
Parmesan cheese 1 oz. 119 7.9 0.2 4.4 0.4 2.0 0 NA*
Provolone cheese 1 oz. 100 7.6 NA* 4.8 0.2 2.1 0 NA*
Babybel, original** 1 wheel 70 6.0 0 4.0 NA* NA* NA* NA*
The Laughing Cow,
creamy original
Swiss**
1 wedge 50 4.0 0 2.5 NA* NA* NA* NA*
The Laughing Cow,
creamy light Swiss**
1 wedge 35 1.5 0 1.0 NA* NA* NA* NA*
Culver’s breaded
cheese curds**
150 g 510 25 0.7 12 NA* NA* NA* NA*
Whole milk (3.25%) 8 oz. 149 8.0 NA* 4.6 0.5 2.0 0 NA*
2% milk 8 oz. 138 4.9 NA* 3.0 0.2 1.4 0 NA*
1% milk 8 oz. 105 2.4 NA* 1.5 0.1 0.7 0 NA*
Fat-free milk (skim) 8 oz. 83 0.2 NA* 0.1 0 0.1 0 NA*
Ice cream, vanilla 1 c. 273 14.5 NA* 9.0 0.6 3.9 0 0.002
Light ice cream, no
sugar added
1 c. 230 10.1 NA* 5.5 1.0 2.5 0 0.001
Avocado 1/4 c. 58 5.4 0 0.8 0.7 3.6 0 NA*
Green olives 12 olives 47 5.0 0 0.7 0.4 3.7 0 NA*
English Walnuts 14 halves 185 18.5 NA* 1.7 13.3 2.5 0 NA*
Peanuts, dry roasted 14
kernels
82 7.0 0 1.1 1.4 3.7 0
Peanut butter, smooth 1 T. 96 8.2 0 1.7 2.0 4.2 0 NA*
Almonds, dry roasted 22
kernels
170 14.9 0 1.2 3.7 9.3 0 NA*
Cashews, dry roasted ¼ cup 197 15.9 NA* 3.1 2.7 9.4 0 NA*
Pecans, dry roasted 1 ounce 201 21.0 NA* 1.8 5.8 12.5 0 NA*
Pistachios,
dry roasted
24
kernels
96 7.7 0 0.9 2.2 4.1 0 NA*
Coconut meat, dried 1 oz. 187 18.3 NA* 16.2 0.2 0.8 0 NA*
Coconut cream, raw ½ cup 396 41.6 NA* 36.9 0.5 1.8 0 NA*
Sunflower seed
kernels
¼ cup 204 18.0 NA* 1.6 8.1 6.5 0 0.006
Sesame seeds 2 T. 101 9.8 0 1.5 4.1 3.8 0 NA*
Flax seeds, ground 2 T. 75 5.9 NA* 0.5 4.0 1.1 0 NA*
*Data not available in USDA Nutrient Database
**Data from manufacturer, not USDA Nutrient Database

Sources:
1. Fats 101. American Heart Association- website:
http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Fats-
101_UCM_304494_Article.jsp#.V780qvkwgcg Updated: April 28, 2016. Accessed August 8, 2016.
2. USDA nutrient database – website: https://ndb.nal.usda.gov/ndb/search Revised May, 2016, The national
agricultural library



Unsaturated Fats (g)




Teach Back

1. What is the most important thing you learned from this handout?





2. What changes will you make in your diet/lifestyle, based on what you learned today?




If you are a UW Health patient and have more questions please contact UW Health at one of the phone
numbers listed below. You can also visit our website at www.uwhealth.org/nutrition.

Nutrition clinics for UW Hospital and Clinics (UWHC) and American Family Children’s
Hospital (AFCH) can be reached at: (608) 890-5500.

Nutrition clinics for UW Medical Foundation (UWMF) can be reached at: (608) 287-2770.










Your health care team may have given you this information as part of your care. If so, please use it and call if you have any
questions. If this information was not given to you as part of your care, please check with your doctor. This is not medical
advice. This is not to be used for diagnosis or treatment of any medical condition. Because each person’s health needs are
different, you should talk with your doctor or others on your health care team when using this information. If you have an
emergency, please call 911. Copyright © 5/2017 University of Wisconsin Hospitals and Clinics Authority. All rights reserved.
Produced by the Clinical Nutrition Services Department and the Department of Nursing. HF#238