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Choosing vegetables, fruits, whole
grains and legumes also helps lower the saturated fat, cholesterol and
total fat content of the diet. Most vegetables and fruits
naturally contain little or no fat; avocados and olives are
exceptions, but most of their fat is unsaturated, which is not harmful
to heart health. Most grains contain only trace amounts of fat.
Some grain products which are fried and biscuits are high in saturated
fat, so consumers got to be aware of the food labels. Similarly,
many people add butter, margarine, or cheese sauce to grains and
vegetables, which raises their saturated and trans fat contents.
Because fruits are often eaten without added fat, a diet that includes
several servings of fruit daily can help a person meet the dietary
recommendations for fat.
A diet rich in vegetables, fruits, whole
grains and legumes offers abundant vitamin C, folate, vitamin A,
vitamin E and dietary fiber - all important in supporting health.
Consequently, such a diet protects against disease by both reducing
saturated fat, cholesterol, and total fat and by increasing nutrients.
It also provides valuable phytochemicals that help defend against
heart disease.
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