Make a healthy heart
The American Heart Association recommends that you reduce your total fat intake to 30 percent or less of your total calories.
Keep track of what you eat every day for a few days. Estimate the amount of calories you eat daily. Average your daily caloric intake over those few days (add together each day's caloric intake and divide by the number of days).
Take that number and multiply by .30 to figure out 30 percent of your total calories. Then try to keep your total daily fat intake under that number.
Keep in mind that 30% is for total fat intake. The AHA recommends that your Saturated fat intake should not exceed 7% of your total fat intake, and Trans fats should not exceed 1% of your total fat intake.
Saturated fats come from animals and some plant oils. Examples of some saturated fats are lard, ice cream butter, whole milk, cream, and meats, cocoa butter, palm and palm kernel oil, and coconut oils.
Trans fats come from partially hydrogenated vegetable oil. Some sources of trans fats are cookies, french fries, donuts, crackers, and cakes.
Saturated fats and trans fats raise blood cholesterol as does other dietary fat. A high level of cholesterol in your blood is a major risk factor for heart disease, which leads to heart attack, and also increases your risk of stroke.
source: American Heart Association
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