Saturated or “bad” fats come from animal sources such as butter, cheese, and fatty meats and should make up less than 10% of your daily calories. Read food labels and choose foods that are lower in these fats and higher in unsaturated fats. Unsaturated fats are also known as “good” fats and are found in vegetable oils and nuts.
Limit saturated fats by:
Eating leaner, lower-fat, and skinless meats instead of fatty cuts of meat and chicken with skin.
Consuming lower-fat dairy products instead of whole-milk.
Using certain vegetable oils (such as olive and canola oil) instead of butter, lard, and coconut and palm oils.
Learn more about limiting saturated fat from the U.S. Food & Drug Administrationexternal link.
Limit trans fats
Limit trans fats as much as possible by:
Limiting foods high in trans fats. This includes foods made with partially hydrogenated oils such as some desserts, microwave popcorn, frozen pizza, stick margarines, and coffee creamers.
Reading the nutrition labels and choosing foods that do not contain trans fats.
Dairy products and meats naturally contain very small amounts of trans fats. You do not need to avoid these foods because they have other important nutrients.