Cardiovascular disease remains the number one killer in the United States. The American Heart Association recommends that we reduce our total dietary fat intake to less than thirty percent of our daily caloric intake to reduce the risk of cardiovascular disease. Specifically, the goal is to reduce total cholesterol, LDL levels ("bad cholesterol"), and to raise HDL levels ("good cholesterol").

There are several different types of fat in the diet and all have varying effects on the blood lipid levels. Saturated fat or solid fat is primarily animal based and excessive consumption of these fats is associated with raising total cholesterol and LDL levels. Saturated fats may also increase blood clotting which is another risk factor for cardiovascular disease. American diets are high in saturated fat and this association is believed to be the reason why cardiovascular disease rates are so high in this country.

Foods high in saturated fats include butter, cheese, whole milk, beef, and pork. The problem is that the typical serving size of these foods is too high. The recommended serving size of protein foods or meats is about three to four ounces and the usual serving size of beef and pork is at least eight ounces! Frequency of consumption as well as serving size needs to be limited to effectively reduce cholesterol and LDL levels. Replacing these foods with chicken or fish (not fried!) is a great way to decrease saturated fat consumption.

Trans Fats
In the past several years, research studies have been published on the association of trans fats and cardiovascular disease. Trans fats are made during hydrogenation, which is the process of making a liquid fat more solid. During this process, hydrogen is added and the hydrogen bonds around carbon are changed to the "trans" orientation. These fats have been shown to raise LDL levels and lower HDL levels in the blood, similar to the effects of saturated fats. These fats are ubiquitous in our food supply, especially in processed snacks and desserts. Stick margarine and Crisco are also high in trans fats. The amount of trans fats in a food is not currently found on our food labels. The best way to decrease trans fat intake is to limit the amount of foods that contain "partially hydrogenated oils" in them. This information is found on the ingredient list of a food label. Choosing oil or tub margarine instead of stick margarine is another way to lower the consumption of trans fats in the diet.

Monounsaturated Fatty Acids
Monounsaturated fatty acids are generally oil based and are known as the "good fats." These fats have less hydrogen in the fatty acid and diets high in this fat are associated with lower rates of cardiovascular disease. Specifically, these fats may decrease LDL levels. Mediterranean diets are high in these fats and this population has low rates of cardiovascular disease. Olive oil, canola oil, and nuts are examples of foods high in monounsaturated fats and should be consumed in place of saturated fats. However, the caloric content of these fats is the same as any other fat. If you are concerned about weight gain you need to watch the portion size of these foods.

Omega 3 Fatty Acids
Omega 3 fatty acids are a type of polyunsaturated fatty acid and consist of alpha linolenic acid, eicosapentenoic acid (EPA), and docosahexoenoic acid (DHA). Populations (Japan, Brazil) who consume more of these fatty acids have lower rates of coronary heart disease. These fats may positively affect heart rhythm and the mechanics of the heart and decrease the stickiness of platelets, which therefore decreases clot formation. All of these effects contribute to cardiovascular health. Flax seed and fish oils are high in these fatty acids. The American Heart Association recommends consuming fatty fish twice weekly to significantly increase consumption of these fatty acids. Food examples include mackerel, trout, herring, sardines, albacore tuna and salmon. At this point the American Heart Association does not recommend consuming fish oil supplements to boost intake. The research is insufficient to associate supplement use with lowering coronary heart disease risk.

Denise Feeley is an avid runner and Registered Dietitian with more than seven years of experience counseling athletes. She is currently an adjunct professor in the Department of Exercise Science at George Washington University. She is available for nutrition counseling. For information or questions contact her at denf44@yahoo.com.