What is heart-healthy eating?

A diet high in fat and cholesterol may contribute to the development of heart disease in adulthood. A "heart healthy" diet may help prevent or treat high blood cholesterol levels. The American Academy of Pediatrics Committee on Nutrition recommends that healthy children age 2 years or older follow a diet low in fat (30 percent of calories from fat). These are the same recommendations for healthy adults. A diet high in fat, especially saturated fat, may increase your child's risk for heart disease and obesity in adulthood. It is important to teach your child about healthy eating so that they can make healthy food choices as adults.

It is important not to put children under the age of 2 years on a low fat diet unless advised by your child's physician. Children under the age of 2 years need fat in their diets to promote appropriate growth and development.

What is saturated fat?

Saturated fat is a type of fat that is found in foods. This type of fat may raise the body's total blood cholesterol level more than other types of fat. Most saturated fats are solid at room temperature. Some foods high in saturated fat include the following:

• Butter
• Cheese
• Cream cheese
• Bacon
• Fatty meats
• Chicken skin
• Whole milk
• Ice cream
• Coconut oil
• Palm oil

What is unsaturated fat?

Unsaturated fat is a type of fat that is found in foods. This type of fat does not usually increase the body's total blood cholesterol level when eaten in moderate amounts. Some foods high in unsaturated fats include the following:

• Olive oil
• Canola oil
• Nuts and seeds
• Peanut butter
• Corn oil and vegetable oils

What is cholesterol?

Cholesterol is a waxy substance that is made by the body and found in some foods. Cholesterol found in foods is called dietary cholesterol. Dietary cholesterol is found in animal foods such as the following:

• Meat
• Chicken
• Fish
• Eggs
• Dairy products

Plant foods (grains, fruits, and vegetables) do not contain cholesterol. If the body's blood cholesterol gets too high, then cholesterol may build up in the heart and cause damage.

Guidelines for decreasing fat intake

• Bake, broil, or grill foods instead of frying whenever possible.
• Choose low-fat meats such as chicken, fish, turkey, lean pork, and lean beef (meat without visible fat and without skin).
• Limit high-fat meats such as sausage, bacon, hot dogs, salami, pepperoni, bologna, and fried meat.
• Increase intake of fresh fruits and vegetables.
• Use fruits as dessert instead of high-fat desserts (i.e., ice cream, cake, cookies).
• Limit amounts of added fat such as margarine, butter, oil, salad dressing, and mayonnaise.
• Use low-fat dairy products such as low-fat milk, low-fat or fat-free cheese, low-fat or fat-free sour cream and cream cheese, and low-fat ice cream.

Food adjustments

Consider the following examples of food for healthier eating:

Comparison of typical meal plan verses low-fat meal plan