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Replacing saturated fats with unsaturated fats can be a heart-healthy (and delicious!) choice.

Love It: Unsaturated (polyunsaturated and monounsaturated)

Fish, nuts, seeds, tofu, edamame and plant oils

• Lower “bad” (LDL, or low-density lipoprotein) cholesterol, triglycerides and overall risk of heart disease.
• Provide essential fats your body needs but can’t produce itself.

Limit It: Saturated

Fatty meats, full-fat dairy and tropical cooking oils

• Raise “bad” (LDL) cholesterol level and increase the risk of heart disease.

Lose It: Trans Fat and Hydrogenated Oils

Fried food, packaged baked goods and other highly processed foods

• Raise “bad” (LDL) cholesterol and consistently associated with an increased risk of heart disease.

View or Download Infographic

• The Facts on Fat (PDF)
• The Facts on Fat - Spanish (PDF)