If you are have or at risk for Cardiovascular Disease or Diabetes
Do not change your diet without consulting your physician!
How much fat is too much depends on your lifestyle, your weight, your age and most importantly the state of your health. The USDA recommends that the average individual:
- Keep total fat intake to 20-35% of calories
- Limit saturated fats to less than 10% of your calories (200 calories for a 2000 calorie diet)
- Limit trans fats to 1% of calories (2 grams per day for a 2000 cal diet)
- Limit cholesterol to 300 mg per day
However, if you are concerned about cardiovascular disease, the American Heart Association suggests a similar plan, but limiting saturated fats to less than 7% of your calories (140 calories for a 2000 calorie diet). You can figure out your personal daily fat limitations based on your body type and age here.
How do you go about implementing these recommendations? The simplest way to approach fats is to replace the saturated and trans fat in your diet with healthy monounsaturated and polyunsaturated fats, and to increase your intake of Omega-3 fatty acids. Use these percentages to your advantage by making sure the fat you do consume is healthy (monounsaturated or polyunsaturated).