10 heart disease-causing dishes high in unhealthy fats

Saturated Fats: 10 Foods to Limit for a Healthy Heart

Saturated fats, found in fatty meats, poultry with skin, fast food, bacon, and processed meats can increase the risk of heart disease. Four types of fats exist: monounsaturated, polyunsaturated, saturated, and trans fats each with a different structure. Monounsaturated and polyunsaturated fats are considered good for heart health while too much saturated or trans fat can be harmful. Saturated fat increases bad LDL cholesterol levels which is a major risk factor for heart disease due to plaque buildup in arteries. Trans fats not only increase LDL cholesterol but also decrease HDL cholesterol levels further increasing the risk of heart disease.

According to the World Health Organization (WHO), limiting trans fat consumption to less than 1% of total calorie intake per day and saturated fat to less than 10% is recommended for heart health. Below are ten foods that should be limited for their high content of bad fats:

1. Meat: Fatty meat is one of the least healthy sources of saturated fat.

2. Poultry with skin: Removing the skin reduces saturated fat intake significantly.

3. Ice cream: High in saturated fat and calories; eating it in moderation can help maintain a healthy weight and lower the risk of heart disease.

4. Margarine: High in saturated fat and often used in fried dishes; replacing it with olive oil or other healthier alternatives can help reduce overall calorie intake and improve cardiovascular health.

5. French Fries: High in saturated fat, calories, and cooked at high temperatures; reducing portion sizes or opting for baked versions can help keep calorie intake under control while still enjoying this popular side dish.


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