AHA Recommendation
Choose from:
- Vegetable oils and margarines with liquid vegetable oil as the first listed ingredient and no more than 2 grams of saturated fat per tablespoon. Examples are canola, corn, olive, safflower, sesame, soybean and sunflower oils.
- Liquid or tub margarines that are low in saturated fat and trans fat. Trans fats raise LDL ("bad") cholesterol and total cholesterol.
- Reduced-fat and no-fat salad dressings and mayonnaise with no more than 1 gram of saturated fat per tablespoon.
Shopping and preparation tips
- Use fats and oils sparingly. And use the ones lowest in saturated fat and cholesterol for cooking, baking and in spreads.
- Use hydrogenated shortenings sparingly. And choose those made from vegetable fat such as corn oil or canola oil. They're lower in saturated fat than those made from animal- or vegetable-fat blends.
- Use reduced-fat or no-fat salad dressings with salads, for dips or as a marinade.
- Use cooking styles that add little or no fat to food, and request foods cooked that way when you eat out.
- Remember to count the "hidden fat" in bakery and snack foods as well as the fats used in cooking and on vegetables and breads. Read food labels.
- Remember that coconut oil, palm oil and palm kernel oil are high in saturated fat, even though they're vegetable oils and have no cholesterol. Read food labels carefully.
Related AHA publication(s):
- Easy Food Tips for Heart-Healthy Eating (also in Spanish)
- Reading Food Labels: A Handbook for People With Diabetes, order from American Diabetes Association (1-800-232-3472)
- Tips for Eating Out
- "How Can I Cook Healthfully?", "How Do I Follow a Low-Fat Diet?" and "How Can I Manage My Weight?" in Answers By Heart kit (also in Spanish kit)
- "What About Eating Out?", "How Do I Read Food Labels?", "How Do I Change Recipes?" and "Why Should I Lose Weight?" in Answers By Heart kit
Related AHA Scientific Statements
Diet/Nutrition
Fatty Acids
Obesity
