Recommended Fat in a Diabetic Daily Diet

Diabetes is a metabolic condition that, if not treated or controlled, can lead to several debilitating health conditions, including heart disease. Exposure to heart disease, perennially one of the leading causes of death in the United States, is exacerbated among people with diabetes. According to the American Heart Association, if you are diabetic, limit your fat intake to less than 30 percent of total calories, with less than 10 percent of that coming from saturated fats.

Good Fat, Bad Fat

• Reduce your intake of saturated and trans fats by opting for canola or olive oils to cook meals, and stay away from the tropical oils like coconut and palm oils. Saturated fats are instrumental in raising the level of low-density lipoprotein cholesterol (LDL-C) in the bloodstream. LDL-C contributes to the buildup of plaque in the arteries, or atherosclerosis, which leads to heart disease. Also, avoid oils that are solid at room temperature, such as butter, margarine and lard.

  Where applicable, read the labels on food items to gauge their fat content. Be cognizant of the serving size and servings per container. If you eat an entire product that has 5g of fat per serving, but contains four servings per container, you have just consumed 20g of fat.

  Limit your red meat intake to no more than two times a week. The fat in beef has a marbled appearance and is typically located "between" the meat, so trim all visible fat. Unlike beef, chicken tends to carry fat subcutaneously, just beneath the skin. Remove the skin from chicken to lower its fat content.

  Increase your intake of fish. Salmon, Atlantic mackerel, sardines, and rainbow trout are all high in omega-3 fatty acids, which have been shown to have positive benefits in protecting the body against cardiovascular disease.