Fats are an important part of your diet. The "Dietary Guidelines for Americans, 2005" recommends that fats should account for 20 to 35 percent of your daily calories. The types of fats you consume, however, can significantly affect your risk for heart disease and other conditions associated with hardening of the arteries, or atherosclerosis. High-level consumption of saturated fats, cholesterol and trans fats proves unhealthy for your heart and blood vessels. To keep your body healthy, avoid foods with high concentrations of these fats.
Bacon and Sausage
Bacon and sausage contain high amounts of saturated fat, cholesterol and calories. According to the USDA, three slices of cooked, pork bacon contain 15g of total fat, including 5g of saturated fat and 39mg of cholesterol. If you substitute turkey bacon for pork bacon, be aware that this alternative also contains high concentrations of fats, with 12g of total fat, 4g of saturated fat and 42mg of cholesterol. Three links of pork sausage contain 15g of total fat, 5g of saturated fat and 30mg of cholesterol.
Pork and Beef Ribs
Pork and beef ribs are fatty cuts of meat that contain high concentrations of bad, or atherogenic, fats. One medium, pork sparerib contains 32g of total fat, 12g of saturated fat and 126mg of cholesterol, reports the USDA. One medium, beef short rib contains 28g of total fat, 12g of saturated fat and 62mg of cholesterol.
High-Fat Luncheon Meats
Many luncheon meats contain high concentrations of atherogenic fats. For example, one thick slice of pork and beef bologna contains 12g of total fat, 4g of saturated fat and 26mg of cholesterol, according to the USDA. As a healthy alternative to bologna, consider low-fat, deli turkey or chicken breast. A serving size comparable to a slice of bologna contains less than 1g of total fat and approximately 0.4g of saturated fat.
Nachos
Nachos with beef, beans, sour cream and cheese are high in calories and fat. The USDA reports that a 19-oz. order of nachos contains 1,600 calories, 92g of total fat, 33g of saturated fat and 165mg of cholesterol. For a healthy alternative, consider baked tortilla chips and fresh salsa.
Fast-Food Sandwiches and French Fries
Fast-food sandwiches and French fries typically contain high concentrations of total and saturated fat. For example, a quarter-pound cheeseburger and a medium order of French fries from a leading fast-food restaurant contains 45g of total fat, 25g of saturated fat and 90mg of cholesterol, according to the nutritional information provided by the company. A fried chicken sandwich with a medium order of French fries from the same fast-food restaurant contains 39g of total fat, 17g of saturated fat and 50mg of cholesterol. Some fast-food restaurants offer salads with low-fat dressings, which contain significantly less cholesterol and saturated fat than other menu choices.
References
- U.S. Department of Health and Human Services and the U.S. Department of Agriculture: Dietary Guidelines for Americans 2005
- American Heart Association: Knowing Your Fats
- USDA Agricultural Research Service, What's in the Foods You Eat: Pork Bacon, Smoked or Cured, Cooked
- USDA Agricultural Research Service, What's in the Foods You Eat: Pork Sausage, Brown and Serve, Cooked
- USDA Agricultural Research Service, What's in the Foods You Eat: Turkey Bacon, Cooked
- USDA Agricultural Research Service, What's in the Foods You Eat: Pork, Spareribs, Cooked, Lean and Fat Eaten
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