The Food Guide Pyramid - Cholesterol

Cholesterol and fat are not the same thing.
Cholesterol is a fat-like substance present in all animal foods - meat, poultry, fish, milk & milk products, and egg yolks. Both the lean and fat of the meat, and the meat and skin of poultry contain cholesterol. In milk products, cholesterol is mostly in the fat, so lower fat products that contain less cholesterol. Egg yolks and organ meats, like liver, are high in cholesterol. Plant foods do not contain cholesterol.
Dietary cholesterol, as well as saturated fat, raises blood cholesterol levels in many people, increasing their risk for heart disease. Some health authorities recommend that dietary cholesterol be limited to an average of 300 mg or less per day. To keep dietary cholesterol to this level, follow the Food Guide Pyramid, keeping your total fat to the amount that's right for you.
It's not necessary to eliminate all foods that are high in cholesterol. You can have three to four egg yolks a week, counting those used as ingredients in custards and baked products. Use lower fat dairy products often and occasionally include dry beans and peas in place of meat.

Are some types of fat worse than others?

Yes. Eating too much saturated fat raises blood cholesterol levels in many people, increasing their risk for heart disease. The Dietary Guidelines recommend limiting saturated fat to less than 10 percent of calories, or about on-third of total fat intake.
All fats in foods are mixtures of three types of fatty acids - saturated, monounsaturated, and polyunsaturated.

Saturated fats are found in largest amounts in fats from meat and dairy product and in some vegetables fats such as coconut, palm, and palm kernel oils.
Monounsaturated fats are found mainly in olive, peanut, and canola oils.
Polyunsaturated fats are found mainly in safflower, sunflower, corn, soybean, and cottonseed oils and some fish.

How do I avoid too much saturated fat?

Follow the Food Guide Pyramid, keeping your total fat within recommended. Choose fat from a variety of food sources, but mostly from those foods that are higher in polyunsaturated or monounsaturated fat.

Here are some selection tips:

• Use lean meats and skim or lowfat dairy products.
• Use unsaturated vegetable oils and margarines that list a liquid vegetable oil as first ingredient on the label.
• Read nutrition and ingredient labels on food packages to check the kinds and amounts of fat they contain.
• Limit use of products that contain a large amount of saturated fats. Examples are nondairy creamers and rich baked products such as pie crusts and other pastries, cakes, and cookies.