The intake of fat, total fat, saturated fat and cholesterol content all have an effect on your heart health! Have you wondered how much total fat, saturated fat or cholesterol foods contain? Here are some foods and their fat and cholesterol content. It is clear that meats, fish poultry along with milk and milk products contribute to a significant amount of fat and cholesterol.Eat these keeping in mind the serving sizes, so you don't have to deprive yourself of them! If you eat french fries as it has no cholesterol, you forget that our bodies have the ability to make cholesterol from food we eat. French fries do have a high fat content! Teenagers who are on diet coke and chips claim they hardly eat, but the fat and calorie content of french fries can add up pretty fast!!

Observe that 2% milk has 5 grams of fat, so if you drink 3-4 cups of milk/day as recommended you get 15-20 grams of fat/day just from milk. If you want to lose weight therefore you will have to drink skim milk!!

**Fat and Cholesterol Content of Foods**
Foods	Total Fat(grams)	Saturated Fat(grams)	Cholesterol(milligrams)
Meat/Poultry/fish: Chicken breast,half,meat only(no skin),stewed 3oz	3.0	1.2	72
Ground beef, extra lean, broiled, medium 3oz,Ground beef lean,broiled, medium 3oz, Ground beef, regular, broiled, medium, Halibut, cooked, dry heat 3 oz & Liver(beef),braised, 3.5 oz	13.9	6.2	71
Eggs:1 large whole, or 1 yolk	5.0	1.6	213
1 white	0.0	0.0	0.0
Egg substitutes, frozen,1/4 cup	6.7	1.2	1.0
Dairy Products: Cheese cheddar, 1 oz	9.4	6.0	30
cheese mozarella part skim milk 1 oz	4.5	2.9	16
Milk,whole 1cup	8.2	5.1	33
Milk, 2% fat 1cup	5.0	3.0	25
Milk, skim 1cup	0.4	0.3	4.0
Fats, Oils Butter 1tbsp	12.3	6.8	28
Margarine soft tub 1tbsp	11.4	1.9	0.0
Vegetable oil, safflower 1 tbsp	13.5	1.2	0.0
Breads, Cereals and Grains:Bagel, plain 1, 3.5" across	1.1	0.2	0.0
Bread, whole wheat 1 slice,	1.2	0.3	0.0
doughnut plain, 1 medium,	10.8	1.8	18
Oatmeal cooked regular 1 cup	2.4	0.4	0.0
Rice white cooked 1 cup	0.4	0.1	0.0
Fruits& Vegetables:Apple, raw 23/4" diameter	0.5	0.1	0.0
banana, 9" long half	0.3	0.1	0.0
Broccoli cooked boiled 3/4 cup	0.3	0.0	0.0
Potato baked with skin	0.2	0.1	0.0
Potato french fries regular order	12.0	3.8	0.0

Source: American Heart Association Publication"How to Have Your Cake And Eat It Too"

Breads,cereals and grains and fruits and vegetables are low in total fat and saturated fat. They have no cholesterol as they are plant foods. Similarly butter an animal fat contains cholesterol but oils have no cholesterol and are low in saturated fats. When you eat Italian food, while they are mainly pasta or vegetable based (eggplant parmasagne)they add a lot of cheese in their sauces and also on the top. Ask them for part skim mozzarella cheese. Total fat, saturated fat and cholesterol can then be cut in half with no compromise in taste! If you are a Nutrition Nut read your Food Labels. They are a great source of all the information you need!!