Figuring Out Fat

June 2, 2023 at 1:08 pm

How much fat you may include in your diet depends on how many calories you consume daily and whether you have high cholesterol or heart disease.

If you do NOT have high cholesterol or heart disease the saturated fat in your diet should be less than 10% of your daily calories. Total fat should be in the 20-35% range of total calories. Try to get most of your fats from foods that are high in polyunsaturated fats and monosaturated fats. Food such as fish, nuts, and vegetable oils. Try these low fat and heart healthy snack options instead of salty and high fat snacks.

Fresh or dried fruit, or fruits canned in their own juice
Vegetable sticks; try a dab of reduced-fat peanut butter on celery sticks
Air-popped popcorn with no salt or butter; fat-free, low sodium pretzels

If you do have high cholesterol or heart disease the saturated fat in your diet should be less than 7% of your total calories should come from saturated fat. Keep dietary cholesterol to less than 200 milligram per day.

Maximum Saturated Fat Intake

The table below shows the maximum amount of saturated fat you should eat, depending on how many calories you take in each day. Following these guidelines will help reduce the risk of heart disease.

If you have high blood cholesterol or heart disease, the amount of saturated fat will be different as discussed in our previous article “Give your heart a little TLC.”

Aim for a Healthy Weight

Losing weight can reduce your chances of developing heart disease if you are overweight or obese. You will also reduce many other risk factors for heart disease as well as other serious conditions. Weight loss can help control diabetes, as well as reduce high blood pressure and high blood cholesterol. Reaching a healthy weight can also help you to sleep more soundly, experience less pain from arthritis, and have more energy to take part in activities you enjoy.

Small weight losses will help

Remember, if you need to lose weight, even a small weight loss will help lower your risk for heart disease and other serious health conditions. At the very least, you should not gain any additional weight.

A recent study found that young adults who maintain their weight over time, even if they are overweight, have lower risk factors for heart disease in middle age than those whose weight increases.

No Quick Fixes

When it comes to weight loss, there are no quick fixes. Successful, lasting weight loss requires a change of lifestyle, not a brief effort to drop pounds quickly. Otherwise, you will probably regain the weight.

Aim to lose between 1/2 pound to 2 pounds per week—no more. If you have a lot of weight to lose, ask your doctor, a registered dietitian, or a qualified nutritionist to help you develop a sensible plan for gradual weight loss.

To take off pounds and keep them off, you will need to make changes in both your eating and physical activity habits. Weight control is a question of balance. You take in calories from the
foods you eat. You burn off calories during physical activity. Cutting down on calories, especially calories from fat, is key to losing weight. Combining this change in diet with a regular physical
activity program, such as walking or swimming, will help you both shed pounds and stay trim for the long term.

Dr. Bobish

Dr. Bobish and her team’s goal is to help you reduce your risk of heart disease. Helping you to understand your risk factors and make healthful lifestyle changes.

Remember regardless of age or current state of health it is never too late to start protecting your heart. It is also never too soon and the sooner you act the better. Follow us on Facebook to see our latest post helping to keep you heart healthy. You can also explore all our articles that offer diet and exercise tips, recipes and information on procedures and heart disease.

Dr. Bobish and her team focus on preventative care and are here to support you. Alpine Cardiology provides patients with education as well as compassionate care and treatment. We are committed to keeping you healthy and heart smart! Request an appointment at 989-448-7002

Guide to a Healthy Heart

We are committed to keeping Northern Michigan healthy and heart-smart!

Over the next several months we will be publishing a series of articles that will become A Guide to a Healthy Heart. By breaking these guidelines into chapters we are able to offer more in depth information on the topics. Watch our Facebook page or website for the latest article.

Alpine Cardiology’s goal is to give you a better understanding of how to live a healthy lifestyle and to take care of your heart. To take the mystery out of what the tests are and what they mean. To encourage you to talk to your healthcare provider about your risk factors and how to reduce your risk. The more you know and understand the more likely you are to be successful in reducing risk and having a healthier lifestyle.

Links to published chapters are below if you would like to explore the guide more.