Margarines that list vegetable oils as their first ingredient and do not contain partially hydrogenated oils are friendly to the heart. Choose soft tub margarines, liquid margarines, and/or vegetable spreads. (Most of these will be labeled “No trans fat.”)

2. Saturated fats

Saturated fats are found in certain animal foods, like butter, whole milk, and red meat. Two plant oilspalm and coconutare also high in saturated fat. Saturated fats can contribute to clogging up your arteries.

Limiting foods made with butter and full-fat cheese; cooking with unhydrogenated plant oils (not including palm or coconut) instead of butter, lard, or shortening; and trimming fat from meat help you cut down on saturated fat.


Thinking of beef, pork, and lamb as occasional foods rather than everyday foods and using butter sparingly are two more steps in the right direction (see here and here).

3. Cholesterol

Cholesterol is produced by the liver, and it’s also present in certain animal foods that we eat. Plant foods don’t contain any cholesterol; only animal foods do.

Your body does need cholesterol but can manufacture enough of its own. It doesn’t require extra from your diet.

Your blood cholesterol level is strongly affected by the type of fat you eat. Eating too much saturated fat over time may be associated with high cholesterol levels in the blood which is associated with increased risk of heart disease.

Maybe You Like Them Too

Leave a Reply