The Bottom Line on Fats

Dietary fat is a source of energy, but high-fat diets, especially diets high in saturated fat, increase the risk of gaining excessive amounts of weight and of developing diabetes, coronary artery disease, high blood pressure, and several types of cancer. This increased risk is the reason that health experts encourage us to reduce our intake of total and saturated fats by:

Cholesterol Content of Foods

Cholesterol is found only in animal products. Below is a list of common foods and their cholesterol content.

Food

Serving Size

Cholesterol

(in milligrams)

Chicken without

the skin, lean

beef or pork

3 oz

70-80

Egg

1

About 210

King crab

3 oz

45

Lobster

3 oz

60

Organ meat (liver)

3 oz

330

Shrimp

3 oz

165

increasing our intake of fruits, vegetables, and whole-grain foods, which are naturally low in fat, and preparing them with a minimum of added fats consuming low-fat dairy products such as nonfat milk and yogurt and reduced-fat cheeses limiting our intake of red meat, poultry, and fish to 5 to 7 ounces daily choosing lean cuts of red meat and poultry, removing the skin before eating poultry, and preparing the meat with a method that uses little or no additional fats choosing some fish that is high in omega-3 fatty acids and preparing it with little or no added fat

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