Fatty food usually refers to foods containing unhealthy fats that cause weight problems or increase blood cholesterol. Obesity and high cholesterol levels raise the risk of heart disease. Excess cholesterol in the bloodstream can accumulate on the walls of the arteries, forming plaques that decrease blood flow to the heart. Unhealthy fatty foods may lead to high cholesterol, high blood pressure and type 2 diabetes, risk factors for heart disease.
Meat and Poultry
Meat and poultry contain saturated fats, which raise low-density lipoprotein, or LDL, cholesterol. Too much LDL, known as the "bad" cholesterol, causes the artery clogging that can lead to heart disease. Choosing lean meats with all visible fat trimmed off during preparation and poultry without skin reduces fat intake. Buy chicken or turkey with the skin removed or remove it yourself when preparing. White meat contains less saturated fat than dark meat. Limit duck and goose, which have high amounts of saturated fat even without skin, as well as marbled meats, liver, sausage, hot dogs and cold cuts..
Dairy Products
Dairy products also have saturated fats, but they provide good sources of protein, calcium, B vitamins and vitamins A and D. As with meats, choose low-fat alternatives. Buy skim milk or 1-percent milk, which contain as many nutrients as whole milk. Replace whole-milk products with low-fat or fat-free cheese, sour cream, yogurt, frozen dairy desserts, fruit ices and sorbet. Eat egg whites or egg substitutes instead of whole eggs.
Processed Foods
Processed foods may contain trans fats, made from hydrogenated oils to keep foods fresh. Trans fats raise LDL cholesterol and lower healthy high-density lipoprotein, or HDL, cholesterol. HDL cleans the arteries of excess cholesterol by carrying it to the liver for disposal. Commercially baked goods and fried foods in restaurants may contain trans fats. Manufacturers have cut back on trans fat because of its effects on cholesterol. Check food labels for "no trans fats" when buying packaged products.
Healthy Fat
Fish usually has less saturated fat than meat and poultry. Fish containing omega-3 fatty acids, sometimes called fatty fish, improve cholesterol and may reduce the risk of heart disease. Salmon, tuna, mackerel, herring, sardines and halibut contain omega-3 fatty acids, a type of polyunsaturated fat. Polyunsaturated and monounsaturated fats are the two types of unsaturated fats, which improve cholesterol levels. Other foods containing polyunsaturated fats include walnuts, flaxseeds and oil from flaxseed, soybean, corn and sunflower. Monounsaturated fats come from olive, canola and peanut oils, almonds, hazelnuts, pecans and avocados.
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