Answer to Question 1
General tips to achieve the goal of reducing your saturated fat intake to less than 10 percent of total calories and increase your intake of protective fibers and antioxidant nutrients include:
Become a Savvy Supermarket Shopper.
Learn to read food labels to help you choose nutritious, heart-healthy food products. Read manufacturers' labels to determine both the amounts and the types of fat contained in foods. When comparing foods, look at the Nutrition Facts panel, and choose the food with the lower amounts of saturated fat, trans fat, and cholesterol.
Keep Blood Cholesterol at or Below the Recommended Levels.
Among the most influential diet-related factors that raise blood cholesterol levels are saturated fat and trans fat intakes. For every one percent reduction in a high blood cholesterol level, there is a two to three percent reduction in the risk of heart attack.
Substitute highly monounsaturated fats (canola or olive oils) and highly polyunsaturated fats (vegetable oils and fish oils) for saturated fats in the diet, because both lower LDL-cholesterol levels in the blood.
Replace saturated fats and trans fats with unsaturated fats from vegetables, legumes (beans), and nuts.
Add bulk. People on high-fiber diets have been shown to excrete more cholesterol and fat than those on low-fiber diets.
Eat generous amounts of fruits and vegetablesat least five to nine servings a dayas a source of antioxidants and other protective compounds in the diet.
Balance Energy Intake with Energy Needs.
For heart health, maintain a healthy body weight and a level of physical activity that keeps you fit and matches the number of calories you eat
Answer to Question 2
True
Saturated and Unsaturated Fatty Acids Help Shape Foods Saturated fatty acids
Vegetables are a low-saturated-fat topping for pizza
Go Green: Tips for Making More Sustainable Food Choices
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Reducing Radicals
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